Welcome to this box breathing guide.
Find yourself a comfortable position.
You can be seated either on the floor,
On a bed,
On your furniture or you can be lying down on your back.
Just make yourself nice and comfortable.
Close the eyes down so you can take away any external distraction.
Try to relax the shoulders,
Relax the muscles in the face,
The jaw,
The band of muscles around the eyes,
The forehead.
Start to observe our natural breathing pattern to begin with.
Follow the first inhale that you notice and the next exhale.
Keep focusing on the inhale and exhale,
Your natural breathing rhythm,
Not trying to do anything with it just yet.
Box breathing is really good for helping ease anxiety,
Lowers the blood pressure.
As with most breathing exercises it will bring you into your parasympathetic nervous system,
Your rest and digest system.
I'm going to count this on a four count but please feel free if you aren't able to hold your breath or inhale or exhale for these counts that you just do what you can manage.
So it might be one,
Two,
Three or four counts for each breath or hold.
Take a couple more of your natural breathing rhythm breaths.
Inhale,
Exhale.
And then we'll start breathing in together now for one.
Inhale through the nostrils,
Two,
Three,
Four.
Now simply hold the breath,
Don't let it exhale.
Two,
Three,
Four.
Now slowly exhale.
Two,
Three,
Four.
Hold the breath there,
Don't take your next inhale just yet.
For three,
Four.
Now inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Inhale.
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,
Four.
Inhale.
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,
Four.
One more.
Inhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Inhale.
And exhale.
And then bring yourself back to your normal breathing pattern.
Without trying to change it or hold it anymore,
We're just bringing our awareness back to the inhale and exhale.
Take a few moments here.
Use this guide whilst you're trying to get used to this practice and then you'll be able to take this and do it wherever you need to,
Whenever you need to,
And count your own counts.
Thank you for joining me for this box breathing guide.
