Welcome to day 28 of the Mid-Year Reset here on Insight Timer.
Your daily moment to pause,
Reflect,
And return to yourself.
Consistency is where real change begins.
Enjoy today's session.
Hi,
I'm Jill Winterstein,
And today we're practicing a short breath work called box breathing.
This is a simple technique that can be surprisingly effective to calm your mind,
To center your energy,
To reduce stress,
And improve your focus throughout the day.
You can do this practice anywhere,
Seated,
Standing up,
Or lying down.
Just make yourself completely comfortable wherever you are.
Close your eyes.
Allow your shoulders to relax.
Allow your jaw to relax.
Feel your body get heavier,
Feeling fully supported by the ground or cushion beneath you.
We'll begin this technique by breathing in through our nose for a count of 4,
And then we'll hold for a count of 4.
We'll exhale out through the mouth for a count of 4,
And then we'll hold the breath out for a count of 4.
I'll lead you through it.
Exhale all the air out to begin.
Inhale through your nose for a count of 4.
Hold at the top for a count of 4.
Relax your shoulders as you're holding,
And now exhale out through the mouth for a count of 4.
Hold the breath out for a count of 4.
Notice if you're tensing up here,
And relax a little bit more deeply.
Inhale through the nose for 4.
Hold for 4.
Exhale out through the mouth for 4.
And then hold the breath out.
Notice how it feels to hold the breath out and relax more deeply.
Inhale through the nose,
Pulling in the air,
Expanding the belly,
The ribcage.
Hold for a count of 4.
Feel the energy circulating within you,
Bringing you new life with each breath.
And then exhale completely out through the mouth for a count of 4.
Feeling your belly button pull back,
Your lungs completely deflate.
Hold the breath out for a count of 4.
Relaxing the shoulders.
And then inhale through the nose for a count of 4.
Feeling your belly expand,
Ribs expand in three dimensions,
Getting air even in the back of the body.
And then hold.
Hold the breath at the top.
Let the energy circulate and enjoy this moment of stillness in your body.
And then exhale through the mouth for a count of 4.
Exhaling all the air out.
Feeling your lungs completely empty.
And then hold the breath out.
Relax here.
Soften in this hold.
Once again,
Inhaling through the nose,
Filling up with air,
Filling up with energy.
Feeling your ribs expand.
And then hold the breath here.
Maybe you can feel the air expand into a new area.
Exhale all the breath out through the mouth.
Completely emptying.
Letting fully go.
And then holding the breath out.
Holding the release.
Feeling this empty space within you.
Inhaling in through the nose.
Last round here.
Holding at the very top.
Hold the breath.
And then exhaling out through the mouth.
Letting it all go.
Releasing anything you don't want to carry into the day.
And then holding the breath out.
Finding some stillness and peace in this moment.
And then return to your normal breathing.
Knowing that you can come back to this practice whenever you need it.
And as you now move through your day,
Consider this.
How would this more calm and peaceful version of yourself allow you to expand into your potential?
Thank you for joining me today.
We'd love to hear how this practice felt for you.
Please share in the Challenge Forum if you have any insights or inspiration.
