Welcome,
I'm Jocelyn.
This is the third in a series of short breath breaks.
Each breath break focuses on a different breathing technique to balance the nervous system,
To bring the parasympathetic and sympathetic nervous system into balance within the body.
This breath is called a box breath.
There's an inhale,
A hold,
An exhale,
And a hold.
And each part of that breath is the same amount of time.
So I will be counting through this breath.
It will be inhaling for a count of four,
Holding the breath for a count of four,
Exhaling for a count of four,
And holding the breath out for a count of four.
Each part is equal.
We'll be inhaling through the nose and exhaling through the nose.
We'll be doing nine cycles of this breath,
Take a break,
And then do another nine cycles,
Take a break,
And then another nine cycles.
So wherever you are,
We're going to be inhaling through the nose.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Just a few more.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
And let that go.
Just allowing your breath to be in its own rhythm now.
We're going to do another round in a minute,
But just allow your breath to breathe you.
You can feel how the breath has its natural wave within your body,
Has its natural inhale and exhale.
It naturally expands,
Naturally contracts.
In the next round of breathing,
The box breath,
When you inhale through your nose,
Can you imagine that you're inhaling into your heart?
When you're holding it,
Allowing that breath to nourish your heart.
And when you're exhaling through your nose,
Allowing the breath to leave the heart,
Exhaling it out.
So you're inhaling into your heart,
Holding that energy in your heart,
And exhaling it out of your heart,
And then holding the space in your body.
I won't be counting on this round.
I will just be giving you the guidance of inhaling,
Holding,
Exhaling,
And holding.
And remember,
When you're inhaling,
You're inhaling into your heart,
And you're exhaling out of your heart.
Here we go.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Four more.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Exhale.
Hold.
And you can let that go,
Just allowing your breath,
Your natural breath,
That natural rhythm to breathe you.
And take a minute to feel the energy of your breath.
We've just spent nine cycles of breath breathing into the heart,
Through our nose,
And breathing out of the heart through our nose.
And you can even take a moment just to wiggle your body,
You know,
Shake your shoulders up and down,
Stretch your neck.
We're going to do one more round of this box breathing.
In this round of breathing,
You might even want to breathe into your belly,
All the way in from your nose,
Down your heart,
And into your belly.
And as you exhale,
From your belly,
Through your heart,
And out your body.
Here we go with the last round of box breathing.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
I'm going to make it a little longer,
These last three.
Inhale.
Hold.
Exhale.
Hold.
Count of six now.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
And allowing yourself to come back to your natural breath,
The way your breath moves naturally to the rhythm in your body.
And just noticing it,
Noticing where your body moves,
Where your body breathes.
Noticing if you feel any calmer,
If you feel a little more attuned to the energy around or within you,
If you can feel the space in your heart,
The space in your belly,
If you can feel the river of your mind just a little bit slower,
Just taking a moment to notice that when we bring our awareness to our states,
Physical,
Mental,
Emotional,
It helps us to balance,
To be present.
So I hope you come back to this if you liked the box breathing.
And thank you so much for joining me today.
Namaste.
