Hi there and thank you for joining me.
I'm Gareth and in today's breathing practice we're going to be practicing box breathing or Samavriti.
This is a really useful tool and technique for finding some focus,
Finding some flow or even just finding a bit of concentration or a nice wee reset.
We've got multiple different applications and it's a really,
Really useful thing to have in our toolbox that we can just use whenever we need it throughout the day.
It's very,
Very straightforward.
So what we'd like us to do is find a comfortable seat,
Lie down,
Just make sure you're comfortable.
Take a few deep breaths and a few big sighs or just a long,
Long exhale through the nose if you would prefer.
The ratio that we're going to be using today is three seconds in,
Hold the breath for three seconds,
Exhale for three seconds and hold the breath out for three seconds.
Now we're going to do this ten times in total.
Before we begin,
Take one last moment,
Wiggle your shoulders.
If you can be 1% more comfortable,
Make the change.
Now,
Take a big inhale,
Fill up the lungs as much as you possibly can.
I want you to hold the breath just for a second at the top,
Suck in a tiny bit more air and then release a nice big sigh.
Now something that's important to know is that with each retention and each slight pause with the breath,
It should be soft and gentle.
So relax any tension that accumulates through the body.
If at any point you start to get quite an intense feeling of breath hunger,
Feel free to return to any natural rhythm of breath.
Now when we're ready,
We're going to begin.
Start to inhale for 1,
2,
3.
Hold for 1,
2,
3.
Exhale 1,
2,
3 and hold the breath out 1,
2,
3.
Breathe in 1,
2,
3.
Pause 2,
3.
Exhale 2,
3.
Pause 2,
3.
Breathe in,
Pause,
Exhale and pause.
Inhale,
Pause,
Exhale,
Pause.
Inhale,
Pause,
Exhale,
Pause.
Breathe in,
Pause,
Breathe out,
Pause.
Breathe in,
Pause,
Breathe out,
Pause.
Breathe in,
Pause,
Breathe out,
Pause.
Inhale,
Pause,
Exhale,
Pause.
Last one,
Breathe in,
Pause,
Exhale and pause.
Take a full inhale,
Fill up the lungs as much as you possibly can and release a nice big sigh.
Let your breathing return to normal.
Let it flow in evenly and softly in and out through the nostrils.
Hopefully this practice has helped you find a little bit more focus,
Feel a little bit more balanced.
You're welcome to repeat it and take this practice throughout the rest of your day.
You can also expand the ratio into maybe 4 seconds or 5 seconds or maybe even 6 seconds if you have that capacity within your lungs.
I hope you've enjoyed this practice and feel free to come back again.
Thank you very much and enjoy the rest of your day.
