Hello my loves,
This is Chris and thank you for coming to another meditation.
In today's practice we'll go over box breathing,
Sometimes called square breathing or navy seal breath.
It's an awesome breathing technique that we can add to our practice and we can do anytime throughout the day.
We'll visualize or imagine the breath as a square of equal parts and cut the breath up by inhaling in these equal parts.
So we'll inhale for a count of four and we'll hold the breath for a count of four and then exhale for that count of four and then hold the breath again and we will continue the cycle.
Breathing in this way can help to activate the parasympathetic nervous system,
Can help lower stress which in turn decreases our risk of stroke,
High blood pressure,
Heart attack,
And it's just super calming and just super yummy for the mind.
So let's get to our practice.
To begin come to a comfortable position,
Maybe seated,
Lying down,
Whatever's comfortable for you right now.
Once we're there let's begin our practice by taking three deep cleansing breaths.
We'll breathe in through the nose,
Open the mouth,
Let it out,
Another deep breath in,
Open the mouth,
Let it out,
Last one,
Deep breath in,
Open the mouth,
Let it out,
Allow the body to settle.
Make any other micro adjustments or little movements that you might need in order to settle down even more as we bring our attention to the breath moves through the body.
Really focusing here on the inhale as we breathe in,
Allowing the inhale to come in through the nose,
Filling that belly,
And on the out breath through the nose,
The belly comes in,
Breath exits through the nose.
Using this diaphragmatic breathing throughout our practice.
So we'll start with a count of four and feel free to keep that or if that feels too much you can always lower it or if too little you can always increase the count.
So let's all take a deep breath out,
Empty the belly completely,
And we'll start here by inhaling for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Inhale,
Two,
Three,
Hold,
Two,
Three,
Exhale,
Two,
Three,
Three.
Continue at your own pace for a few rounds here,
Just making it your own,
Exploring your practice,
Wherever you're at,
To one final breath,
And then come back to your natural breathing pattern.
Just taking a quick second to sit,
Notice any shifts,
And let's bring our hands to prayer at heart center and maybe bow the head down as we bow to the great and wise teacher that resides in each and every one of us,
Thanking you always for coming and sharing your practice with me here today.
Namaste,
Love you all.
