Hello and welcome to today's practice.
Today we will be completing box breathing,
Also known as four square breathing.
If you are pregnant or have a respiratory condition,
Then please skip this exercise and choose another without breath holds.
We are going to inhale for a count of four,
Hold with full lungs for a count of four,
Exhale for a count of four,
And then hold with empty lungs for a count of four.
And we will repeat this for six cycles.
First we'll start by taking some shoulder rolls or some neck rolls or some arm or leg wiggles,
Anything to release that tension that we naturally hold in our body.
And then settle into a comfortable seated position.
Now take a deep breath and either soften your gaze or if you feel comfortable close your eyes.
To begin,
Rate your current stress level on a scale of zero to ten,
With zero being no stress at all and ten being the most stress you've ever experienced.
This is the amount of stress you currently feel in your body,
Not how many stressors you currently face.
Now we'll focus on how our regular breathing feels.
Notice the pattern,
The rate,
And the rhythm of your natural breathing.
Notice how your breath feels in and out of your nose or your mouth.
Next we'll start with a box breathing.
So let's begin.
In breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
In out breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
In breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
Out breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
In breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
In out breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
In breath,
One,
Two,
Three,
Four,
And hold,
One,
Two,
Three,
Four.
And out breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
In breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
And out breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
Last one,
In breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
And out breath,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
Now gently let your breath return to its normal rate and rhythm.
As we conclude,
Take a moment to notice any changes that you feel mentally,
Emotionally,
Or physically.
Again,
I ask you to rate your current stress level on the same zero to 10 scale.
Hopefully we have reduced your stress level today.
Thank you for joining me in this practice and enjoy your day.
