Welcome to the session.
Today we're going to be practising box breathing for anxiety relief,
Relaxation and performance enhancement.
This is a controlled breathing exercise designed to trigger the parasympathetic nervous system's ability to calm the body down.
This practice can be performed with eyes opened or closed,
In a laying,
Seated,
Standing or walking position.
Use this practice in response to stressful events,
As a way to calm down after exercise,
As a lead-in to a formal meditation session or as a sleep aid.
So assume a good posture with your shoulders back,
Head up and arms relaxed by your sides.
You'll take a slow and deep breath in through the nose for four seconds.
These are diaphragm breaths.
To do this,
Imagine the air filling your belly first and then filling your lungs.
Don't strain or rush this breath.
Then you will gently hold the breath in for four seconds and then slowly exhale for four seconds.
Releasing the breath from the lungs first,
Out through the mouth and then from the belly.
Then you will gently hold once more for four seconds.
This makes up a complete cycle.
In for four,
Hold for four,
Out for four,
In for four,
Hold for four,
Out for four,
Hold for four.
We will be repeating these cycles for five minutes.
Feel free to end the session early if you achieve the desired results or repeat the session again for increased relaxation and bodily calm.
Let's begin.
Breathe in.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Breathe out.
Hold.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
