Hi and welcome to today's box breathing breathwork session with added Ujjayi breath.
If you're not familiar with Ujjayi breathing you can go and listen to the breathwork for beginners series that I did.
We talk more about box breathing and the added Ujjayi breathing otherwise the series is not a pre-requirement for this session so just settle in you can lay down or you can stay seated that's up to you whatever you think you can maintain for the next 10 minutes.
We're going to be practicing box breathing with first four seconds on each side of the box and we're going to add Ujjayi breathing on the second round and work towards higher numbers up to six seconds throughout this session.
If at any stage you feel like the holds are too intense or you're getting dizzy lightheaded just get back to your normal breath and continue whenever you're ready.
So first just tune in to your body if you're seated make sure that your spine is straight and you're sitting up erect.
If your hips are a bit too tight you can always place a pillow or a yoga block under yourself and sit like that.
So we're going to start with breathing in for four holding it for four exhaling for four and then holding the exhale for four we're not going to add the Ujjayi breath just yet I want you to experience the breath without it and then with it and see which one you prefer.
So we're going to start with an exhale first just exhale everything from your body and then start with an inhale for four three two one and hold the breath for three two one and then exhale for three two one and then hold the exhale for three two one and then just breathe in again for four three two one holding the breath two one exhaling for three two one and holding the exhale for three two one and then inhaling again three two one and holding the breath again two one exhaling two one and holding the breath again two one and just get back to your normal breathing just a normal breathing pattern and see how this already made you feel I'm counting while as well talking and I'm trying to make sure that every section is four seconds so just always just follow my voice or follow your intuition with the next breath in we're going to add the Ujjayi breathing where you constrict your breath constrict your throat a little bit more you will notice that this breath helps you to helps you to concentrate more to focus on the breath more and to extend the breath more you will be able to control how you're breathing much better and much easier so we're going to start with four breaths in holding four breaths out four breaths holding again same thing again I will try to count so you can keep the four seconds you will be able to feel the rhythm as well all right so we're going to start with an exhale and then let's add the Ujjayi breathing for both the inhale and the exhale and hold two one and hold two one and hold the inhale one and hold two one and inhale again two one hold the inhale and exhale three two one and hold and a last round and hold three two one and hold three two one and just get back to your normal breath and just see how that already made you feel is your brain a bit more focused your mind a bit more centered and you're able to focus more on the breath in the last section of the session we're going to start to work up to six seconds on each side of the box but if it's too much do four do five whatever works for you we're going to do ten breaths and then we're going to check in with ourselves how we are feeling how we are feeling we start with an exhale and then start inhale two three four five six and hold the inhale four three two one and exhale five four three two one and hold exhale five four three two one and just continue with the inhale the hold exhale and the hold for another nine more rounds in your own time if you feel like you can extend your inhale and exhale and your breath holds do so if you feel like you need to slow down if you feel like you need to speed it up a little bit speed it up this breathwork session is here for you whatever makes you feel more connected more focused don't push yourself eventually you're going to feel the rhythm you won't need to count find your own wave your own rhythm and whenever you're finished with your ten breaths come back to your natural breathing rhythm and see how you're feeling are you settled down a bit more are you a bit more focused peaceful you don't have to try too hard all you want to do is to listen to the counting but still just breathe in your normal rhythm then do so choose whatever gives you peace in this moment through this meditation you can carry on doing a few more breaths or you can transition into your meditation your yoga practice or your night's sleep whatever you do i hope this session gave you what you needed today i hope to see you in our next session you
