Hi,
I am Dora,
A mindfulness and wellbeing guide,
And today I'm going to guide you through a simple breathwork technique.
And you can use this technique anytime you feel you need to regain focus,
Clarity,
Anytime during your day.
And this breathwork is especially useful when your energy dips,
Maybe during the afternoon,
Or attentions drift anytime during the day.
It's called box breathing,
And it includes a gentle pause between each part of the breath.
And this can help to steady the mind and improve concentration,
And bring you back to a more focused state.
So let's begin.
I invite you to sit in a comfortable position where you feel relaxed,
Yet alert.
And you can keep your eyes open,
Or maybe lower the gaze slightly.
And we will inhale for a count of four,
Hold for four,
Exhale for four,
And hold again for four.
And I will guide you through a few rounds.
So let's start with a natural breath in and out through your nose.
And now gently inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
And again,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
One more round.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
Now continue at your own pace for a few more rounds.
And after this current round,
Just let your breathing return to normal.
And taking a moment to notice your level of focus now,
Compared to when we started.
And you can use this technique at any point in your day to reset and refocus.
You can think of it as a simple pause to return to what matters most.
And taking a moment like this can make a real difference in your day.
Thank you.
