Hey,
I'm Hannah and welcome to your balanced breathing practice.
So in this practice,
We're going to work to find a balanced breath where we inhale,
Pause,
Exhale,
And pause all to the same count.
This is often referred to as a box breath or a square breath.
So you can really visualize a square and notice how all the sides of the square are the same length.
That's what we're going to try to emulate with our breath.
So you might like to visualize that box as you breathe and see if that helps.
This is a perfect practice for those days where you just feel a little bit too high or a little bit too low,
Where you can bring yourself back to balance just through your breath and your awareness alone.
Come meet me in any comfortable position,
Whether you're seated or lying down,
It really doesn't matter as long as it's a place where you can breathe with ease.
Take a few moments to get comfortable.
I like to close my eyes and start to just notice your breath.
It might feel nice to try to slow your breath down just a little bit.
As you do this,
You might notice there's that little moment of stillness at the end of your breath in and the end of your breath out.
That moment where your breath changes direction,
That natural pause that happens with each breath.
Some days it's really hard to find that place and other days it's easier.
As we move through this practice,
If you find that your body doesn't like to linger in the holds that long,
Don't force yourself.
Be gentle,
Be easy with yourself,
And you can continue to come back to this practice day after day.
Over time,
This practice will get easier and easier and you'll be able to access it really whenever you feel like it.
Start with a breath in,
No numbers.
Gently rest in the fullness and breathe out,
No numbers,
Through your nose and rest in that pause.
Try a couple more just like that.
Then we'll do this whole practice to the same count of four.
Inhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Paw four,
Three,
Two.
Inhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Paw four,
Three,
Two,
One.
In four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Four,
Three,
Two,
One.
Paw four,
Three,
Two,
One.
In four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Out four,
Three,
Two,
One.
Paw four,
Three,
Two.
In four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Out four,
Three,
Two,
One.
Paw four,
Three,
Two,
One.
In four,
Three,
Two,
One.
Hold three,
Two,
One.
Out four,
Three,
Two,
One.
Four,
Three,
Two.
Last round in four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Out four,
Three,
Two,
One.
Paw four,
Three,
Two.
Let your breath do its own thing.
No need to count.
Rest your body and your breath to breathe for you.
Notice if you feel a little bit different than you did just a few minutes ago.
Keep coming back to this practice again and again and watch your breath start to really transform.
Watch how this starts to get easier and easier for you.
Then you can work to lengthen every part of the breath or maybe linger and the pause is a little bit longer.
Practice and all is coming.
Thanks for being here with me today.
I hope you're feeling good and refreshed and of course balanced out.
Thanks for being here with me.
Peace.
