Good day to you.
My name is Eric and I'd like to welcome you to this guided meditation.
Let's take a few moments to arrive.
Whether you're seated comfortably or lying down,
Allow your body to settle and your attention to rest here in this moment.
Box breathing,
Also known as square breathing,
Is a structured breath technique used to calm the nervous system and bring balance to the body.
It's been studied and applied in psychology,
Neuroscience,
And even high-performance training.
The reason it's so effective is because it creates coherence,
A synchronized rhythm between your breath,
Your heart rate,
And your nervous system.
When we inhale,
We activate the sympathetic branch,
The energizing side of the nervous system.
And when we exhale,
We engage the parasympathetic,
The calming side.
By holding briefly between each phase,
We give the body time to integrate both,
Creating a state of focused equilibrium.
The pattern of box breathing is quite simple.
We will inhale for four seconds,
Pause at the top for four seconds,
Exhale for four seconds,
And then pause again for four additional seconds.
A balanced rhythm,
Four equal parts.
And with my guidance,
Let's begin in three,
Two,
One.
Through the nose.
In two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
And hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
In two,
Three,
Four.
Exhale two,
Three,
Four.
And hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
In two,
Three,
Four.
As you move through this rhythm,
Hold two,
Three,
Four.
Begin to observe what's happening within.
Exhale two,
Three,
Four.
Notice the slowing of your heart rate.
And hold two,
Three,
Four.
The softening in your muscles.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
If your attention drifts,
Simply return to the rhythm.
In two,
Three,
Four.
Let the structure do the work.
Hold two,
Three,
Four.
You just become and follow the breath.
Exhale two,
Three,
Four.
And hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
In two,
Three,
Four.
As you breathe,
The body starts to find balance.
Hold two,
Three,
Four.
As your mind settles into presence.
Exhale two,
Three,
Four.
Feel this harmony expanding.
And hold two,
Three,
Four.
Throughout your entire body.
In two,
Three,
Four.
Hold two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
And hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
Allow the breath to return to a natural rhythm.
Taking a moment to sense your body.
Your chest rising and falling.
Your heartbeat steady.
Your mind a little clearer.
Your energy more centered.
Begin to bring small movements into the body.
Maybe rolling your shoulders,
Wiggling out your fingers and toes.
And when you're ready,
Take one final deep breath in through the nose.
Filling your belly,
Chest and head.
And exhale completely.
Releasing any tension left behind.
Carry this calm,
Steady energy with you into your day.
You've just trained your body how to return to balance.
Anytime,
Anywhere.
Be well and be inspired.
Namaste.
