Welcome to your box breathing practice.
Find yourself in a comfortable seated or laying position.
And take a few natural rounds of breath.
Let them be soft and easy without any force.
Box breathing is a four-count breath.
Four counts on the inhale.
Four counts for a hold after the inhale.
Four counts for an exhale.
And then four counts for a hold after the exhale.
And we'll repeat like that for several rounds.
Eventually,
I'll give you some time on your own.
And you can expand or decrease the count at any time.
And if it feels like it's too much,
Then take a pause.
And you can jump back in when you're ready.
First,
Take a deep inhale through your nose.
And let it go through your mouth softly.
Do that at least one more time.
A deep breath in through your nose.
And let it go softly through your mouth.
Seal your lips at the bottom of your exhale now.
And find a breath in through your nose without any count.
And feel a breath exhaling through your nose without any count.
Let's begin.
Inhale for 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Two more together.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Four rounds on your own.
As you complete your last round,
After your final hold of breath,
Let go of any retention and any count.
Come back to a natural rhythm of breath that feels even more fulfilling.
Take a few rounds here just to breathe naturally,
But with more expansiveness,
More space for you.
Take as much time as you need.
Stay close to your breath.
