Breathwork For Stress Relief

Square breathing is an excellent way to reduce stress and cultivate calm. Through activating the parasympathetic nervous system, the heart rate can be reduced improving clarity, leaving you feeling relaxed and ready for the moments ahead.

Background Sound by MwapeYoga

Transcript

Hello namaste my name is Mwate and welcome to this five minute square breathing meditation. During this meditation we will be inhaling through the nose for a count of four, Holding the breath for a count of four, Exhaling for a count of four and holding the breath for a count of four before beginning the cycle again. To begin find a comfortable seated position bringing your eyes to a close or gently softening your gaze as we turn inwards. To begin start with a deep inhale through the nose and a slow exhale through the nose. Let's do that again deep inhale in and slow exhale out then gently inhale through your nose for a count of one, Two, Three, Four. At the top of your breath hold for four, Three, Two, One then gently exhale for four, Three, Two, One. At the bottom of the breath pause and hold for four, Three, Two, One. All right let's do that again and less talking this time. Round one inhale for one, Two, Three, Four, Hold for four, Three, Two, One, Exhale one, Two, Three, Four, Hold for four, Three, Two, One, Exhale one, Two, Three, Four. Round two inhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four. Round three inhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four. Round four inhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four. Round five inhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four, Hold for three, Two, One, Exhale one, Two, Three, Four. You can continue with another round and when you're ready return to your natural breathing rhythm. Take a deep breath in and a slow exhale out. With your hands on your heart connecting inwards letting this relaxing sensation wash over you. Just breathe here connecting to your heart, Connecting to the sensations you feel in your body and just think in your heart, Your body, Your mind, Your soul for this beautiful moment, This beautiful present moment. When you're ready slowly bring yourself back into your body connecting to the surrounding around you, What sounds do you hear, What scents can you smell, What can you feel around you and slowly begin to pull your eyes open if they're not already open. Gently and slowly bring some gentle movements into your body just waking your body up not too much because you want to continue this relaxing sensation throughout your day. So thank you so much for practicing with me today, I hope you have a lovely day, Evening, Night, Whatever you're doing, I hope it is well with you. Thank you so much and I'll see you again next time, See you later.