On day 2 and day 10,
You were introduced to simple breathing technique,
Counting from 1 to 5,
And the pranayama breath work.
Today we will discover the square breathing technique,
Also known as the box breathing technique,
And it's as simple as the other techniques.
You inhale for 4 seconds.
You hold your breath for 4 seconds.
You exhale for 4 seconds.
And you rest for 4 seconds.
So,
Inhale for 4 seconds.
Hold your breath for 4 seconds.
Exhale for 4 seconds.
And rest for 4 seconds.
Can you do this until you have released the stress,
The tensions in your body and until you feel at peace?
You can use this technique to calm yourself down before responding to a stressful situation,
An interview for example,
When you cannot sleep,
To reset your focus or whenever you feel the need to.
So let's begin by finding a comfortable position where your spine is straight,
Your back is nice and tall and your chest can expand freely and you can rest your hands wherever it feels comfortable.
Now simply sit with yourself and the room that you are in.
Take a deep breath in and breathe out.
Breathe in,
Breathe out.
Connect with your body and mind and observe what's happening out there.
You can do body scan if you want to.
Just try to connect with your body,
Your mind,
Feel the sensations in your body.
Relax your shoulders if you feel like there's a tension.
Relax your tongue.
Now we are going to slowly exhale all of the air out.
Then gently inhale through the nose to a slow count of four.
Then hold at the top of the breath for a count of four.
Then gently exhale through the mouth for a count of four and at the bottom of the breath we pose and hold for the count of four.
And then we will start again.
So let's do it together.
Breathe all the air out.
Now inhale for one,
Two,
Three and four and you hold for one,
Two,
Three and four.
Exhale for one,
Two,
Three and four.
You hold for one,
Two,
Three and four.
Inhale for one,
Two,
Three and four.
Hold for one,
Two,
Three and four.
Inhale for one,
Two,
Three and four.
Hold for one,
Two,
Three and four.
Exhale for one,
Two,
Three and four.
And you hold for one,
Two,
Three,
Four.
Now go ahead and let's do it on your own.
One,
Two,
Three and four.
One,
Two,
Three and four.
Remember,
You inhale for one,
Two,
Three and four.
Then you hold for one,
Two,
Three and four.
You exhale for one,
Two,
Three and four.
Then you hold for one,
Two,
Three and four.
And now let your breath be natural and easy and reconnect with yourself.
Your surroundings.
