Hi,
My name is Priscilla Jaeger and today I'm going to walk you through a very simple breathing technique called box breathing.
You also might hear this known as 4-4 breathing because we are going to bring in a four count.
And we're going to envision the shape of a square or a box.
And this is a great tool to use at any time,
Anywhere,
Whenever you're feeling like you're under a lot of pressure or you have a lot of stress,
You notice a lot of tension in your neck and your jaw.
If you tend to grind your teeth,
If you tend to be someone who feels very unclear or a little bit stagnant,
I highly recommend trying this breath on.
It also is known to decrease blood pressure and levels of cortisol.
And it's just a really great way to help have better performance overall.
So to do this breath,
We're going to envision the shape of a square.
Or a box.
And we're going to start with breathing in through the nose for the count of four.
And then pause and hold the breath for a count of four.
And then exhale down for the count of four,
Hold completely empty for the count of four,
And then we'll start again.
So let's begin.
Find a comfortable seat.
Somewhere that you can do this practice.
Preferably,
You are not driving while doing this,
So find a safe space that you can do this practice.
And if you love to document things,
It's always nice to have a little breath journal so you can document how you feel.
Maybe before taking inventory,
Noticing what is my on a scale of one to 10,
Where is my anxiety or my stress levels?
Or am I in a state of panic?
What's going on with me right now?
And what's that level on a one to 10 scale?
And then after this practice,
Asking the same,
Where am I at on a scale of 1 to 10?
And just seeing,
Noticing,
Observing,
Becoming aware.
There's no right,
There's no wrong,
There's no good,
There's no bad.
It's just simply an experience that we're gonna dive in together.
So here we go,
Now that you've found a comfortable position,
Sitting nice and tall.
You can also do this lying down if you prefer.
But we're going to start with envisioning the shape of a square.
And we'll start with breathing in through the nose,
Breathing in through the nose.
Two,
Three.
Four,
Hold at the top.
Three.
4.
Exhale to release.
Three,
4.
Hold at the bottom.
Two.
In 2,
3,
4.
Home 2,
3,
4.
4,
Exhale 2,
3,
4,
Hold empty 3,
4,
In 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold two,
Three.
Inhale 2,
3,
4 Hold 2,
3,
4 Exhale 2,
3,
4 Hold 2,
3,
4 Inhale 2,
3,
4 Home.
Exhale to release Home.
END Home.
Exhale.
Home.
Mmm.
Home.
Ow.
Hold.
One more round.
In 2,
3,
4,
Home 2,
3,
4.
Out 2,
3,
4,
Home 2,
3,
4.
And just release the breath,
The count.
Deep breath in and out.
Maybe a hand on your heart,
A hand on the belly and just noticing.
Closing your eyes,
Turning your head.
Your gaze inward.
And becoming a witness to your own breath.
A witness to your awareness,
Noticing on a scale of 1 to 10.
Where is.
.
.
Your nervous system at today.
10 being on high alert and one being calm,
Rested,
At peace.
And just thanking yourself for this practice today,
For trying on.
A new or maybe familiar breath technique.
You can come back to this video at any time you need.
And may you keep this four,
Four box breathing in your back pocket.
So at any time you feel like suddenly you're in overwhelm or a lot of pressure,
You don't have the clarity that you want on a situation.
Give it a try.
And see how you can shift your state.
Again,
I'm Priscilla Jaeger and I look forward to breathing with you again.
Namaste.
