Welcome to this session where we will do a quick breathing technique that is going to help you Feel less anxious,
Deepen your breathing.
Feel more grounded,
Dissolve this weird thing that we feel when we're anxious,
Either in our chest or in our belly,
Or for some of us in our throats,
Back of our heads,
This tight feeling.
We're going to release that by breathing in a very specific way.
And this breathing is called box breathing.
Perhaps you've heard of it.
Perhaps this is the first time you've heard of it.
What this does.
Is that it relaxes your nervous system,
It regulates your nervous system.
After we do it for a few rounds,
Perhaps you feel a slight shift in your state of being.
And that sends the signal to your body,
To your brain,
To your mind.
That you are safe.
Because for most of us who are constantly anxious and stressed,
We are breathing.
Not so deeply.
Breathing too much,
Yes,
That can be a thing,
But not the right way.
Shallow breaths in and out.
Because we're anxious.
And that sends the signal to the body that we're not safe.
And that's where it shuts down all the non-critical functions of the body,
Which are essential.
But in a state of danger,
It's the body's job to prioritize survival.
That could be the reason why you could be eating right,
Sleeping right.
Well enough.
And still feeling like you're exhausted,
You're tired because you're constantly wired.
And your nervous system is dysregulated.
So let's begin with a deep breath in,
As you take a deep breath in from the bottom of your stomach,
From your belly.
Make sure you lengthen your spine along with it as you inhale.
You roll down your shoulders.
Maintain an erect posture.
And if it feels good,
Then close your eyes or maintain a soft gaze downwards.
Whatever feels best for you.
And exhale.
Deep long exhale letting out everything that does not serve you in this moment.
And breathe in once again.
Deep inhale.
From the bottom of the belly.
And exhale.
Deeply.
Letting out everything that is not required in this moment.
And now we start at my count.
So in box breathing,
We're going to take.
4 breath in To the count of four,
We're going to inhale.
Hold to the count of 4.
Exhale to the count of four.
Hold again.
And do three such cycles before we take a break.
So I'll guide you,
Follow my link.
Inhale.
Two,
Three,
4,
Hold.
2.
.
.
3.
.
.
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Once again inhale 2,
3,
4,
Hold 2,
3,
4 Exhale 2,
3,
4 Hold 2,
3,
4 Continue Inhale 2,
3,
4 Hold 2,
3,
4 Exhale 2,
3,
4 Hold 2,
3,
4 Pause.
Take a deep breath in.
And exhale.
If you're not used to breathing deeply,
This might feel like a chore and effort,
Exhausting even.
Take a breath.
Breath in,
Deep breath in.
And exhale.
And let's start another round of three on my count.
Let's begin.
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 Hold 2,
3,
4 Inhale 2,
3,
4 Hold 2,
3,
4 Exhale 2,
3,
4 Hold 2,
3,
4 Take another deep breath.
And do not judge yourself if you could not do this perfectly.
Our intention is not to be perfect,
But to get started and be consistent.
And that will bring us closer to our goal.
Of being better every day.
Take another deep belly breath in.
And out.
.
.
And as you go back to your day to day.
Remember to breathe deeply.
And if you feel that you're getting a little anxious,
You can come back to this box breathing.
Thank you so much.
