Box Breathing For Calm

A short start to the day, midday break, or bedtime routine to sooth your mind and calm your breathing. Get comfortable and understand that thoughts will come, let them go, come back to your breathing. Come Breath with me.

Transcript

Hello, Everybody, And welcome. Whether this is the start of your day, You're here for a midday break, Or perhaps you're winding down for bed, I welcome you offering you a place of calm. Today, We're going to do some box breathing. But first, We're going to focus on settling in. Pick a comfortable position, Whether that's sitting upright with relaxed shoulders, Perhaps a pillow behind your back, On the floor, Some cushions, Or even if you want to lay down, Whatever works for you. You want to be comfortable. Now let your eyes softly close and take a deep breath with me. Sigh it out the mouth. One more in through the nose. Sigh it out the mouth. I want you to get comfortable in your surroundings. Perhaps notice any sounds you can hear. Whether they're close or far away. Just notice them without judgment. Notice it, Let it go. Perhaps you notice the temperature in the room. Or maybe the feeling of the sheets, The pillow against your back, Your feet against the carpet or hard floor. Just notice the sensations and let it go. Be aware of your body. You have any tension, Something feeling cold. Just acknowledge it and let it go. Throughout meditation, Lots of thoughts will arise. This is all part of meditating. You just acknowledge the thought and let it go. Almost like a cloud passing in the sky or a leaf floating down the river. It's okay for thoughts to come. Acknowledge them and let them go. Now come to your breath. As you're breathing, Notice. Notice your breath, How it goes in through your nostrils, Goes down to your lungs, Then back out. What do you notice this? The tip of your nose, Perhaps your rising belly, Or your rising chest. Perhaps you notice your back and lung expands. Wherever you notice it, Just kind of focus on it for a few breaths. While you're doing that, I'm just going to explain the box breath. Box breathing affects our parasympathetic nervous system. It allows us to be calm physiologically. What we do is we're going to take breaths at a four count in, Then we're going to hold it for four counts. We're going to exhale for four counts, And then hold for four counts. We're going to do a couple rounds of this. And then you'll do some on your own. If you would like, You can expand to five counts or even six, Again, Whatever your comfort level is. Let's take one more regular breath together in through the nose, Out through the mouth. We're going to start with our box breathing. Inhale for 1-2-3-4. 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. And hold. At the end of this, Hold. Feel free to go to your own count, Whether that's the continuation of four beats, Maybe work your way up to five. Remember, Thoughts will come. Acknowledge them, Let them go. Bring yourself back to your breath. Your breath is always with you. At the end of your next hold, I ask you to take a deep breath with me in through the nose. Now through the mouth. Come back to your regular breathing pattern. Come back to your environment. Open your eyes. I hope you continue on in a state of calm. Thank you for joining me.