Box Breathing

A short introduction and practice of box breathing for increasing mindfulness, relaxation, and presence. This session is a simple four-count box breath, easy to learn and easy to practice on your own. Set to the soothing sounds of Chris Collins, IndieMusicBox track "Let Go."

Transcript

Welcome, I'm Doc Jonna and today I'm going to lead you in a very simple Breathing exercise called the box breath. This is a breathing technique that I use Frequently as it is very easy to remember how to do it and the results That it offers are incredibly helpful. Box breathing balances your energy and Can help you whether you are feeling a little agitated, A little stressed, Or Just having general big feelings. It can also be helpful in advance of a Meditation or if you're just looking for some relaxation or presence. Anytime we Focus on the breath, We give ourselves the opportunity to connect with the Present moment. So let us begin. Settle your body into a comfortable position. There's no right way to be here. Just find ease in your body. And on your next inhale, Inhale for one, Two, Three, Four. Hold for one, Two, Three, Four. Exhale for three, Two, One. Hold one, Two, Three, Four. So that is how we're going to Continue. Four count breath, Equal on four sides like a square. That's why it's Called box breathing. And it is an inhale, A hold, An exhale, And a hold. So you're Holding your breath for a four count, Exhaling for a four count, Holding your Breath for a four count, And inhaling for a four count. So let's do a few rounds Like that together. On your next inhale, Inhale for one, Two, Three, Four. Hold for one, Two, Three, Four. Exhale for three, Two, One. Hold for one, Two, Three, Four. Inhale for one, Two, Three, Four. Hold for one, Two, Three, Four. Exhale for three, Two, One. Hold for one, Two, Three, Four. Inhale for one, Two, Three, Four. Hold for one, Two, Three, Four. Exhale for three, Two, One. Hold for one, Two, Three, Four. Inhale for one, Two, Three, Four. Hold for one, Two, Three, Four. Exhale for three, Two, One. Last round. Hold for one, Two, Three, Four. Inhale for one, Two, Three, Four. Hold for one, Two, Three, Four. Exhale for three, Two, One. Great job. Release the technique, Breathe naturally, And just tune In and notice how your body feels now, How your mind feels now. Can you connect to the stillness? Take a few moments and enjoy the benefits of your breath work. Bring your awareness back to your environment. And thank you for breathing with me today.