Welcome,
I'm Paul McCann and I invite you to join me for a guided Samavriti or box breathing practice.
A simple science-backed breath technique to calm your mind,
Regulate your nervous system and support your self-mastery.
Finding a comfortable position,
You can be either seated with your spine tall and relaxed or lying down with your body fully supported.
Let your hands rest gently and if you would like to close your eyes or you can lower your gaze.
And just taking a moment and noticing the support beneath you,
Feeling the weight of your body and the gentle pull and comfort of gravity.
Notice the stillness of this very moment.
And let's begin with a slow,
Deep inhale through your nose,
Pausing at the top and a gentle exhale through your mouth,
Releasing any tension.
Samavriti or equal breath is a traditional yogic practice that involves inhaling,
Then holding,
Then exhaling and holding again,
All for the same count.
This creates a balanced rhythmic breath cycle and can help reduce stress,
Improve your focus and bring your body and mind into harmony.
Today we will use a count of four for each of the breaths,
But if at any time you feel uncomfortable,
Light-headed or anxious,
Simply return to your natural breath or pause the practice.
As you become more accustomed with the practice,
You can begin to lengthen each section of the breath.
Begin by observing your natural breath as it flows in and out.
Notice where you feel your breath most clearly,
Perhaps at the tip of your nose,
The rise and fall of your chest,
Or the gentle expansion of your belly.
And let's do a few rounds of even breathing to settle in before we add the holds.
Inhale for a count of 4,
3,
2,
1 and exhale gently for 4,
3,
2,
1.
And repeat two more cycles at your own pace.
And now let's move into the full Samavriti or box breathing cycle.
So the pattern will be inhaling for 4 counts,
Holding for 4 counts,
Exhaling for 4 counts and holding for 4 counts.
I'll guide you through the first few rounds,
Breathing gently,
Never forcing or straining.
And then I'll let you go and I'll be quiet for a little time as you can focus on the for yourself and just settle into your own breathing or length of breathing.
So let's begin.
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4 and hold 2,
3,
4.
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4 and hold 2,
3,
4.
Inhale 2,
3,
4 and continue at your own pace,
Inhaling,
Holding,
Exhaling and continue with your own counting.
Let each part of the breath be smooth and even.
If it helps you,
You can visualize tracing the sides of a square in your mind.
One side for each part of the breath.
If 4 counts feels too short or too long,
Please adjust the count to suit your comfort.
If your mind wanders,
Gently bring it back to the rhythm and counting of your breath.
And now allow your breath to return to its natural rhythm.
Letting go of any counting or control.
Just let your body breathe itself and notice how you feel.
Perhaps a sense of calm,
Clarity,
Balance.
Observe any shifts in your body or your mind or your mood.
And we'll close with 3 nourishing breaths together.
Inhale deeply and exhale slowly.
Inhale and exhale.
And one last inhale and exhale and soften.
And begin to bring some gentle movement to your body in your own time.
And may you carry the sense of balance and calm as you move through the rest of your day.
