Hello,
Welcome to this Ladder Box Breathing session.
My name is Matt Spade,
And I'll be guiding you today.
Ladder Box Breathing is a powerful breathwork technique where you progressively increase the duration of each phase of the breath cycle,
Inhale,
Hold,
Exhale,
Hold,
And then gradually decrease it.
This method is great for enhancing breath control,
Lung capacity,
And mental resilience.
We'll start with a base breath duration of four seconds.
We'll gradually increase the duration,
Five,
Six,
Seven,
And eight,
And then we'll start to decrease and go back down.
We'll do two cycles of the breath for each count.
Go ahead and find a comfortable seated or lying position,
And close your eyes if you wish to do so,
Or use a soft gaze.
Take a deep breath in through your nose,
And exhale fully through your mouth.
Let go of any tension.
During the box breathing,
We'll be doing our breaths just through the nose,
So you may want to use the Ou Jai technique and pinch off your airway a bit on the exhales to help extend it out.
We will begin by breathing in a steady rhythm,
Progressively increasing the length of our breaths before coming back down.
Three,
Four,
Exhale,
Two,
Three,
Three,
Four,
Exhale,
Two,
Three,
Four,
Three,
Four,
Inhale,
Two,
Three,
Four,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Three,
Five,
Six,
Exhale,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Three,
Five,
Six,
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Hold,
Two,
Three,
Four,
Six,
Seven,
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Hold,
Seven,
Eight,
Exhale,
Two,
Three,
Four,
Eight,
Inhale,
Two,
Three,
Four,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Six,
Seven,
Inhale,
Two,
Three,
Four,
Five,
Six,
Exhale,
Two,
Three,
Four,
Five,
Six,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Three,
Four,
Exhale,
Two,
Three,
Four.
Do a normal,
Relaxed breathing rhythm.
Notice how your body feels.
Is there a sense of calm,
A heightened awareness?
Carry this breath control with you throughout your day knowing that at any moment you have the power to regulate your mind and your body.
When you're ready,
Open your eyes.
Have a great day.
