Hello and welcome to the Box Breathing Practice.
I invite you to find a comfortable upright sitting position.
Let your hands rest softly on your lap.
Close your eyes or hold a soft gaze if that feels right for you.
Take a slow breath in through your nose and gently exhale through your mouth.
Let your shoulders drop.
Let your face relax.
For this practice of Box Breathing,
We will inhale for 4 seconds,
Hold for 4 seconds,
Exhale for 4 seconds and hold again for 4 seconds.
Imagine drawing a square with your breath,
One side at a time.
We are going to complete 5 rounds of Box Breathing with my guidance and then you may continue on your own for a few more cycles.
If you are able,
Breathe in and out through your nose for this practice.
When you are ready,
Take a slow belly breath in through your nose and out through your nose.
Now we will start.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Continue this pattern on your own for a few more cycles,
Keeping the breath smooth and effortless.
When you are ready,
Release control of your breath.
Let your breathing return to its natural flow.
Take a moment to notice how your body feels now.
A little lighter,
Calmer,
More present.
Open your eyes softly when you're ready and carry this calmness with you into the rest of your day.
Thank you.
