Welcome to this session.
Advanced box breathing is a powerful technique to calm the mind and regulate your nervous system.
So in this session,
I'll guide you through a breath pattern designed to help you slow down and become more relaxed,
Effectively fully oxygenating yourself and engaging the parasympathetic nervous system as well as activating the vagus nerve.
What we're gonna do is,
We're gonna breathe in for six seconds,
Hold for six seconds,
Breathe out for 12 seconds and then hold again for six and we're gonna repeat that 10 times.
And when you're exhaling for 12 seconds,
I know that can be tough,
So try pursing your lips thinly like you're blowing on hot soup or a candle and most importantly,
Try your best.
What we're gonna do is we're gonna get 10 breaths covered in a space of five minutes.
So let's begin.
Inhale for six seconds,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
Two,
Three,
Four,
Five,
Six.
Hold for six,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for six seconds,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Inhale for six,
One,
Two,
Three,
Four,
Five,
Six.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
Exhale for 12,
Two,
Three,
Four,
Five,
Six.
Seven,
Eight,
Nine,
10,
11,
12.
Hold for six,
One,
Two,
Three,
Four,
Five,
Six.
And just let go now and breathe normally.
Great job,
Great job.
And notice your breath's natural flow.
Take a moment to notice how you're feeling.
Whether it's a bit calmer or more centered or you're just feeling more at ease.
This technique is here for you whenever you need it.
Whether you're feeling stressed,
Overwhelmed,
Or you just need a little reset,
You can come to this breathing exercise whenever you need it,
Because it's a powerful tool and you can practice it regularly.
Practice it regularly in your own time or through inside time or through here.
So thanks again for breathing with me today.
May you take this sense of calm with you for the rest of your day and thrive.
And yeah,
Hopefully I'll see you soon for more moments of peace and relaxation.
Much love.
