Hi everybody,
Welcome to this breathwork session.
We're going to go ahead and get started with box breathing today.
So we'll just begin by finding a comfortable seat wherever you are.
Maybe sitting on the floor,
Sitting in bed,
Sitting on a chair,
Just coming to a cross-legged sukhasana pose.
And just bringing the hands to the knees and sitting up really tall,
Really lengthening through the spine,
Lengthening through the crown of the head,
Rolling the shoulders up and down and back,
Away from the ears.
And just try to bring the ears right over the shoulders.
And then once you get here,
Just start to notice where the breath is in the body.
So not controlling or doing anything different with the breath,
But just noticing for now where the breath is in the body.
And then when you're ready,
We'll go ahead and get started with some box breathing.
So what we're going to do is we're going to inhale to the count of four,
We're going to hold to the count of four,
Exhale to the count of four,
And then hold at the bottom of the exhale to the count of four.
And we'll do that for a few rotations.
So again,
Just sitting up really tall here.
And we'll go ahead and inhale,
Four,
Three,
Two,
One,
Hold at the top,
Three,
Two,
One,
Exhale to the count of four,
Three,
Two,
One,
And then hold at the bottom of the exhale,
Three,
Two,
One.
And then we'll do the other round.
Inhale to four,
Hold at the top,
Exhale to four,
Hold at the bottom,
And again,
Again,
Inhale to four,
Hold to four,
Exhale to four,
And then hold at the bottom for four.
Two more rounds.
Inhale to four,
Hold,
Exhale,
And hold again.
One more round.
Inhale to four,
Hold for four,
Exhale to four,
And hold for four.
And now we're going to move on to five.
So we'll inhale to five,
Hold at the top for five,
Four,
Three,
Two,
One,
Exhale to five,
And hold at the bottom for five.
We'll do two more rounds.
Inhale to five,
Hold at the top,
Exhale to five,
And then hold at the bottom for five.
And again,
Inhale to five,
Hold at the top for five,
Exhale to five,
And then hold at the bottom for five.
And then we'll expand to six,
Inhale to six,
And then hold at the top,
Six,
Five,
Four,
Three,
Two,
One,
Exhale to six,
Out of the nose.
And then hold at the bottom for six.
And again,
Inhale to six,
Hold at the top,
Exhale to six,
And then hold at the bottom for six.
And you're noticing that space you're making when you're holding at the bottom.
And again,
Inhale to six,
Hold at the top,
Exhale to six,
And hold at the bottom.
And then go ahead and come back to your natural breath.
Just notice how the body feels.
Maybe notice if the breath feels a little bit more in the belly,
Or it just feels like there's a little bit more spaciousness,
Especially as you were holding at the end of the exhale.
Maybe that spaciousness is a little bit more in the lower belly now,
So you feel even a little bit more grounded.
And then we'll go ahead and bring both hands on top of the heart,
One hand on top of the other,
Just giving yourself so much honor,
So much love,
So much gratitude for just doing this box breathing exercise today.
Use it whenever it feels most useful for you.
Thank you so much for practicing.
Have a wonderful day.
