Welcome.
This practice is designed to help you become aware of your breath and the ability you have to influence it and in effect change your state of mind.
Our breath has great power in helping us make space in our lives.
Whenever you're feeling constricted in your body or shallow in your breath,
Using and working with the breath can help impact other systems of the body.
We can consciously work to slow and change our breathing to influence our fight or flight or stress response.
It can also be an anchor point to return to when our minds get caught up in unhelpful stories.
Maybe reliving the past or thinking or worrying about what might happen in the future.
So I invite you to take a seat or lie down if it's more comfortable for you.
Just start to settle into your space.
Making adjustments is necessary.
Trying to remain in an energetic yet relaxed state.
Fully aware of the aliveness in your body.
And as you settle into that space,
Start to take notice of your breath.
Maybe feel the cool air as it enters your nose.
The rising and falling of your chest or belly.
Not changing the breath,
Just noticing it.
Not judging the breath or worrying about doing it wrong.
Just paying attention to it.
And as you're tuning into that breath,
We're going to try a simple technique that's utilized by the United States Navy SEALs.
It's called box breathing.
It's an easy technique that helps bring calm and focus.
You can do it anywhere,
At any time.
So first we're going to focus on exhaling all of the air out of our lungs and then inhaling to the count of four.
Two,
Three,
Four.
Hold that inhale to the count of four.
Two,
Three,
Four.
And then exhale to the count of four.
Three,
Four.
Next,
Hold the exhale for the count of four.
Three,
Four.
If the count of four is too long for you,
Feel free to change it.
If it's too short for you,
Feel free to change it.
Find a count that works for you and go ahead and take a couple box breaths on your own now.
Inhaling.
Holding the inhale.
Exhaling.
Holding the exhale.
By changing your breath in this pattern,
You're giving the signal to your body that it's okay to be calm.
That you're not under any immediate threat.
And to turn down that stress response.
As you do this,
You might notice that your mind may start to wander.
You may start thinking about things.
It's quite alright.
Just gently redirect your attention back to your breathing.
From time to time,
You'll get lost in thought.
But the practice is to return to the breath without any judgment.
We'll continue box breathing here.
For a few more breaths,
I'll watch the time.
And whenever you're ready,
You can finish up with the breath that you're on.
Return to normal breathing.
Maybe taking a final inhale through your nose.
And an audible sigh through your mouth.
Thinking your lungs for the work they do.
Thinking yourself for taking the time to practice.
And whenever you're ready,
Just completing the breath that you're on.
And taking a deep inhale in through your nose.
And an audible sigh through your mouth.
Feeling that release.
Feeling that gratitude for the nourishing oxygen your lungs give you every day.
Thank you for taking the time to practice with me today.
