Welcome everyone,
It's Alicia Bliss and this is a guided meditation practice called square breathing technique.
It's called the square breath because it brings your awareness to all four points of a complete breath.
The inhale,
The pause at the top of the inhale,
The exhale and the pause at the empty of the exhale.
We start with an even count of four for each of the four points which makes the square.
Before we get started let's make sure that you're seated upright in a comfortable chair for this practice,
Preferably with your feet flat on the floor.
Try to be in a quiet environment where you can focus on your intentional deep breathing practice.
Let's place your hands relaxed in your lap with your palms facing up.
Focus on your posture.
Sit up nice and tall and relax through the shoulders.
This will help you to take the deepest breaths.
Now let's take a practice round to connect with the complete breath.
Take an inhale slowly through your nostrils to feel the fullness of your lungs.
Hold full.
Pause here to notice the top of the inhale and now exhale out of the mouth completely letting all the air escape out.
Now pause and notice the empty sensation of your lungs and abdomen.
Great.
That's it.
The inhale,
The pause full,
The exhale and the pause empty.
Now try your best to focus on this breathing pattern and follow along the very best you can.
I will count for you.
Let's begin.
Slowly inhale through the nostrils for four,
Three,
Two,
One.
Sit up tall.
Pause.
Full.
Two,
Three,
Four.
Exhale out of the mouth.
Two,
Three,
Four.
Expel the air out of the lungs and pause.
Two,
Three,
Four.
Doing great.
Continue.
Inhale.
Two,
Three,
Four.
Pause.
Full.
Two,
Three,
Four.
Exhale completely.
Two,
Three,
Four.
Pause empty.
Two,
Three,
Four.
Inhale.
Two,
Three,
Four.
Pause.
Full.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Pause empty.
Two,
Three,
Four.
Inhale.
Two,
Three,
Four.
Pause.
Full.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Pause empty.
Two,
Three,
Four.
Inhale.
Two,
Three,
Four.
Pause.
Full.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Pause empty.
Two,
Three,
Four.
Excellent work.
Now just pause for a moment here.
Return your breath to normal.
And notice how you're feeling.
Your mind is starting to concentrate and feel focused and your body a little less stressed.
All right.
Let's pick it back up again for about three minutes or so.
So when you're ready,
Inhale.
Sit up tall.
Two,
Three,
Four.
Pause.
Full.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Four.
Pause empty.
Two,
Three,
Four.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Exhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Inhale.
Pause.
Exhale.
Pause.
And return to your natural breathing.
Keep your eyes closed,
Staying relaxed.
Let's soak in the benefits here.
Studies have shown intentional deep breathing practices can actually calm and regulate the autonomic nervous system.
It can lower blood pressure and provide an almost immediate sense of calm.
Square breathing can heighten concentration while also being a powerful stress reliever.
If you're new to square breathing,
It may be difficult to get the hang of it at first,
But as you grow with this practice,
You will find your lungs getting stronger,
And you may want to increase your count.
Now open the eyes and make today a great day.
Thank you.
