The Four Fold Breath Pranayama

Also known as Square Breath or Box Breathing, this beautiful and simple pranayama, or breath regulation technique, can alter your state of consciousness, drop you out of your mind into your body. I use this very simple breath regulation technique in preparation for ceremony and ritual work, to quickly and gently bring participants into the present, out of their minds, and into their bodies. It is a powerful meditation practice that I use regularly, and I hope my guided version supports you on your journey.

Backing track: 369 / 3rd Solar Plexus Chakra / Courtesy of Epidemic Sound.

Transcript

The four-fold breath.

Also known as square breath or box breathing,

This beautiful and simple pranayama or breath regulation technique can alter your state of consciousness.

Pranayama is composed of two Sanskrit words,

Prana which means life force or vital energy and ayama meaning to extend or draw out.

I use this very simple breath regulation technique in preparation for ceremony and ritual work to quickly and gently bring participants into the present,

Out of their minds and into their bodies.

So to begin,

I invite you to sit in a comfortable position,

Either in your regular meditation sitting position on the floor or in a chair with your feet flat on the floor and just getting comfortable here,

Inviting you to straighten your spine and roll back your shoulders and just close your eyes.

The practice of the four-fold breath involves breathing in for the count of four,

Holding at the top for the count of four,

Breathing out for the count of four and holding at the bottom for the count of four.

And so the practice of the four-fold breath begins.

Breathing in,

Two,

Three,

Four.

Holding at the top,

Two,

Three,

Four.

Breathing out,

Two,

Three,

Four.

Holding at the bottom,

Two,

Three,

Four.

Breathing in,

Two,

Three,

Four.

Holding,

Two,

Three,

Four.

Breathing out,

Two,

Three,

Four.

Holding,

Two,

Three,

Four.

Breathing in,

Two,

Three,

Four.

Holding,

Two,

Three,

Four.

Breathing out,

Two,

Three,

Four.

Holding,

Two,

Three,

Four.

Breathing in,

Holding.

Breathing out,

Holding.

Breathing in,

Holding.

Breathing out,

Holding.

Breathing in,

Holding.

Breathing out,

Holding.

Breathing in,

Holding.

Breathing out,

Holding.

Breathing in,

Holding.

Breathing out,

Hold.

Breathing in,

Hold.

Breathing out,

Hold.

Two more.

Breathing in,

Hold.

Breathing out,

Hold.

Last one.

Breathing in,

Hold.

Breathing out,

Hold.

And now,

Taking a very big and deep yogic breath,

All the way from your pelvic bone to your collarbone,

And holding the breath at the top,

And slowly letting all the air drain from your body,

And then returning to your normal breath,

And just feeling into your body here,

Noticing the difference,

Noticing the calm,

And slowly,

When you're ready,

Opening your eyes,

Slowly returning to the room,

Returning to your body,

Allowing a gentle smile on your lips,

And knowing that you can return to this practice any time you need to gain clarity,

To drop into body,

To alter your consciousness.

The highest in me honors the highest in you.

Namaste.

Terima Kasih.