Box Breath Practice: A Mini Pause to Reset

If you need a tangible shift, in a sweet, soothing way, our time together in box breathing is the answer. For morning, midday, or evening, this gentle and brief session allows you to drop in right away and simply be with your body and breath. We use a 3.3.3 adaptation of box breath - perfect for anyone with high levels of stress or a short amount of time. Every moment we spend working with our breath is like a long exhale for the nervous system.

Transcript

I'd like to share a simplified version of box breathing with you today. It's a practice that I turn to regularly and often throughout the day. It can be done in the morning, Midday, Or in the evening. It's a great way to find a little bit of clarity and just a little bit of a pause, A moment to be with yourself. We'll keep it simple, We'll keep it fast, And I hope that you can sense some pretty immediate effects. So sitting with me, Either eyes open or eyes closed, Starting with a nice slow breath in and out. Just inviting your body to fully relax into the moment, Which may or may not happen immediately. Just have that sweet, Steady invitation within to this dear body to soften and let go. And to whatever's arising in the mind, To any busy, Swirling thoughts, To any concerns, Any minor stressors. We'll give the mind something a little bit different to focus upon through counting, Through this box breath practice. It's a great way to direct our thoughts away from their habitual patterns, To something a little more simple, So that the mind can be present with the counting. And of course, Your breath. Slowing the breath in this way helps turn off the stress response. We'll take a three-count inhale, A three-count hold, And a three-count exhale. The whole while allowing your body to soften and be as relaxed as possible. Let's begin with a long breath in and out. And now all through the nose, Starting to inhale, Three, Two, One. Hold, Three, Two, One. Exhale, Three, Two, One. Inhale, Three, Two, One. Pause, Three, Two, One. Exhale, Three, Two, One. Good. Again, Inhale, Three, Two, One. Pause, Three, Two, One. Exhale, Three, Two, One. Inhale for three, Two, One. Pause at the top, Your whole body relaxed at ease. Exhale, Three, Two, One. Inhale for three, Two, One. Hold. Breathing out, Three, Two, One. Let's go again. Inhale. Pause. Feel the space within you. A long exhale. Two more rounds. Inhale. Hold without creating hardness. Exhale. Final time. Inhale, Three, Two, One. Pause. Exhale, Three, Two, One. Let your breath do whatever it wants to do now as you cease that breath pattern. Noticing whatever is here in your body now. Notice the flow of your breath in and out now. Even though this was just a little bite-sized practice, Still really useful for your nervous system. Your nervous system knows how to integrate it. It's already creating that shift. Every time you pause, Every time you take one deep breath, It helps. Give yourself a silent thank you. Come back to the moment and to the room whenever you're ready. Thank you for practicing with me, And I hope you have a day filled with moments to pause, To take deep breaths, And to come back to the present. I hope to practice with you again soon.