Hello,
My name is Chris and today we're going to do a really fun five minute energising focus track.
I'm going to be using a technique called breath to beat.
This is really using the beat of music to guide a breath work practice.
And we're going to be doing box breathing which is well known as a focus technique and to help us manage our heart rate variability.
And quite simply it's four different stages.
Each is the side of a box.
So we inhale for a count of four,
We pause for a count of four,
We exhale for a count of four and we pause for a count of four again.
So what I'd encourage you to do now is find comfort,
Have a sense of arriving and just gently close your eyes or if you're not comfortable doing that just bring your gaze low and just have a sense when I introduce the music of following the flow of the music.
So when it gets louder maybe just louden your breath and when it gets quieter,
Quieten your breath.
And please note if at any time you want to return to normal breathing,
Please do.
And it's optional whether to do this through the nose or the mouth but ideally if you can try to do it through the nose.
So before we start as an example of what it will sound like,
Here's the beat.
So you breathe in,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Pause.
That's what it sounds like.
So just ground yourself,
Get used to that sound of the music.
I'm going to be counting you for the majority of this.
Start by exhaling all of the air out.
We're going to start now on the inhale,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Exhale.
And it goes quieter,
Quiet the breath,
Pause,
Inhale,
Pause,
Exhale,
Pause.
And go back to normal breathing,
Long deep replenishing breaths.
Having a sense of being grounded.
And when we come back,
Just see if you can make the breathing really loud,
Exhaling all the breath out.
And let's inhale,
Two,
Three,
Four,
Pause,
Exhale,
Two,
Three,
Four,
Pause,
Inhale,
Pause,
Pause,
Exhale,
Pause,
Inhale,
Two,
Three,
Four,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
Inhale as the sound gets quieter,
Pause,
Your breathing become quieter,
Exhale,
Pause,
Inhale,
Pause,
Exhale,
Pause,
And slowly go back to normal breathing,
Long deep replenishing breaths.
Gently bring awareness back to the body,
Moving the fingers and toes,
And then slowly open your eyes.
Thank you for practicing with me today.
Have a beautiful day.
