Hello and welcome to this session.
We're gonna do a breath work together.
My name is Emil and I will be your guide.
We're gonna practice box breathing and we're gonna do an advanced version of it.
We are going to breathe to 10 on each side of the box,
Meaning we breathe in to 10,
Hold the breath to 10,
Exhale to 10 and then hold the breath until 10.
You can begin by preparing your space or wherever you find yourself.
Just connect to your breath for a short moment before we begin.
Just notice how the breath is flowing in and out.
Simply by doing that we have the chance to create stillness within and I will count down from 3 to 0.
On 0 we inhale the first one 3,
2,
1.
So we inhale through the nose 2,
3,
4,
5,
6,
7,
8,
9,
10 and we hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
We exhale 2,
3,
4,
5,
6,
7,
8,
9,
10 and we hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale through the nose 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale through nose 2,
3,
4,
5,
6,
7,
8,
9,
10 and hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7 8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7 8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Hold 2,
3,
4,
5,
6,
7,
8,
9,
10.
And relax.
So we let go of all control over our breath and we simply feel whatever is alive within you right now after this exercise.
Simply be curious about your experience.
How did it affect you?
Thank you so much for joining me.
See you next time.
