Welcome!
Today we'll be doing a somatic exercise called box or square breathing.
We have quite a bit of research these days that shows us that breathwork allows for regulation and support for your body and mind.
Since every part of our body requires oxygen,
From digestion to thinking to talking and movement,
This exercise can be a great tool for overall support.
Box breathing in particular is great for anxiety reduction and managing stress as it aids in lowering our stress hormones and helping us reset our emotional peaks.
I'll invite you now to get into a comfortable seated position.
If you're in a chair,
It's helpful to have your feet flat on the ground.
If you're on a cushion,
I encourage you to have your hips a little bit higher than your knees to find support in your sit bones and in your torso.
You can lift your shoulders up,
Back,
And down,
Allowing for your chest to open up for the oxygen to flow more freely within your body.
Your hands can be placed on your lap facing upwards or downwards.
And you can have your eyes opened or closed,
Whatever feels most comfortable for you today.
Finding your own rhythm,
I encourage you to breathe in and out through your nose during this exercise.
The reason this exercise is called box or square breathing is that it is helpful to envision a box or square when doing so.
So each step,
And there are four steps,
Will be to a count of four.
So the first step is to breathe in for four counts.
The second is to hold your breath for four counts.
The third is to slowly exhale for four counts.
The fourth is to hold your breath for four counts.
And we'll do this together.
On your next inhale,
Slowly breathing in for one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Release one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Inhaling again in one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
You can begin to relax your breath here,
Finding your own rhythm.
Noticing any different sensations in your body,
In your mind.
To encourage some counting on your own.
On this next round,
I won't be counting.
However,
I will be cueing each step.
Taking one more deep inhale and exhale before we start once more.
From the beginning of our square,
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
Exhale,
Hold.
One more time,
Inhale,
Hold,
Exhale,
Hold.
Finding your own rhythm once again,
Letting go of deep box breathing.
You can allow for your breath to flow naturally.
This is a practice,
An exercise that you can do on your own,
Anytime,
Any place.
To help regulate your mind,
To help ease your emotions.
I hope this helped.
Until next time.
