Prepare yourself by placing your body in a comfortable breathing position.
You could lie down,
Bend your legs or keep them long,
Or sit on a chair.
And allow your attention to shift into your breathing.
Observe the movement in and out of the belly,
Keeping the movement of your chest to a minimum.
Breathe in and out through your nose.
Now with the next exhale you will empty yourself completely of air and follow my count.
For the next inhale we're going to breathe in together to the count of 3.
Exhale and now breathe in.
2,
3,
Hold,
2,
3,
Exhale through the nose,
3,
And hold.
And in again,
Hold,
Exhale,
And hold.
Once again in,
Hold,
Relax your body,
Exhale,
Hold.
In hold,
Out hold.
The next one we're going to go for 4.
Inhale 2,
3,
4,
Hold,
Exhale.
Nice and easy.
And hold,
Relax.
In hold the top,
Out and hold.
Exhale lightly,
Evenly,
Hold,
Exhale,
And hold.
We're going to go for 5 now.
Inhale through the nose.
Inhale,
2,
3,
4,
5,
Hold,
Exhale,
Ocean breath as if you were fogging a mirror.
And hold.
In hold,
Exhale through the back of your throat,
And hold.
In hold,
Out ocean breath,
Hold.
Now we'll practice the ocean breath on the inhale.
Inhale,
Hold,
Exhale,
And hold.
One more time.
In hold,
Exhale,
And hold.
We're going to go for 6 now.
1,
2,
3,
4,
5,
6,
Hold,
Exhale,
Ocean breath.
And hold.
You can continue this cadence of 6,
6,
6,
And 6,
Or you can go back to a more reduced rate that is comfortable for you and just dive into the rhythmic nature of this box breathing for as long as you want to.
