Combat,
Or box breathing,
Is used to manage stress and anxiety.
But you can also use this to center and calm your mind.
Reset yourself.
Remember you're worthy of a sense of ease,
And this is a practice that can help you.
So start by taking a few deep breaths in and out.
Breathing in through the nose,
Out through the mouth,
Just to get into your body.
Then inhale and just feel the slight pause at the top before you exhale.
We have these pauses at the top and bottom of our breath cycle.
We inhale,
Just a slight pause,
We exhale,
And another pause before we inhale again.
Just be aware of the pauses.
Then connecting to your sit bones and feeling your body.
Now I'll count the breath pattern out for you first and then guide you through it.
We'll use a four count.
Box breathing uses holding patterns.
If you aren't comfortable holding a pause for four seconds,
You can work up to it.
So just pause as briefly as you need to until you're more comfortable with the practice.
Remember your practice is your own.
Simply go to the soft edge of your ability.
Self-care is always your priority.
So it goes like this.
Inhaling one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four,
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four.
Inhale 1 2 3 4 Hold 1 2 3 4 Inhale 1 2 3 4 Hold 1 2 3 4 Inhale 1 2 3 4 Hold 1 2 3 4 Now breathe normally and just breathing in through the nose,
Out through the nose or the mouth whichever you prefer.
But I want you to make your exhalation longer than your inhalation.
And let's take three breaths that way.
Breathing in and out.
Breathing in and out.
And another in and out.
This breath work helps kick in your parasympathetic nervous system which will help you get into a rest and digest state.
And this can help with anxiety,
Stress,
Anytime you need to just really relax a little bit more you could try this.
I hope that it benefits you.
