20 Minute Box Breathing — 4-4-4-4 with Tibetan Bowl and Sunrise

A 20-minute box breathing session. Follow the marker around the square: inhale for four counts, hold for four, exhale for four, hold for four. A singing bowl sounds at each turn, so you can keep the rhythm with your eyes closed. No narration. A slow sunrise runs the length of the session, and a progress line at the bottom shows how much time remains. Box breathing is used to steady the nervous system before sleep, between meetings, or any time you want to settle. Sit comfortably, let your shoulders drop, and breathe through the nose if you can. Timestamps 0:00 Settle 2:56 Finding the rhythm 8:32 Sunrise 14:32 Resting in the count 18:08 Return Loop it for a longer sit, or stop whenever you're ready.