This is a breathing exercise you can do when you're feeling stressed and need to calm down.
The box breathing techniques we're about to do,
Also known as square breathing,
Are really great for resetting the nervous system.
So maybe you're feeling anxious or stressed,
Or maybe you just have a lot going on and want to take a mental break in order to slow down all the thoughts that are circling in your head.
Box breathing is a great tool to help you find calm and to come back into the present moment,
And really back into feeling mode.
The first exercise we're going to do focuses on just two parts to the breath,
The inhale and the exhale.
Eventually we'll graduate to four parts,
But for now we'll just focus on the inhale and the exhale.
So let's all try it together.
I'll count and you focus on your breathing.
So I invite you to find a comfortable seat and to close your eyes if that feels safe.
And I recommend sitting upright in a chair with your feet on the floor or laying flat on your back to help you feel more grounded.
Once you're comfortable,
Begin to bring your attention to your breathing.
For now,
We'll just breathe in and out of the nose.
Relax your forehead,
Unclench your jaw,
And let the shoulders slide down the back.
As you inhale,
Notice how the breath feels a little more cool.
And as you exhale,
Notice how the breath feels slightly warmer.
And begin to slow the breath down,
Slowing down the beginning of the inhale and slowing down the beginning of the exhale.
On your next breath,
Inhale for a count of one,
Exhale for one,
Inhale for a count of two,
One,
Exhale,
Two,
One.
Inhale for three,
Two,
One,
Exhale,
Three,
Two,
One.
Inhale four,
Three,
Three,
Two,
One,
Exhale for three,
Two,
Inhale for three,
Two,
One,
Exhale for three,
Two,
Two,
One.
Inhale for three,
Two,
One,
Exhale for three,
Two,
One.
Inhale for three,
Two,
Two,
One,
Exhale for three,
Two,
One.
Inhale for three,
Two,
One,
Exhale for three,
Two,
Two.
Inhale for three,
Two,
One,
Exhale for three,
Two,
And one.
And continue like that on your own now,
Just counting and breathing.
And now we'll add two more parts to the breath.
So we'll inhale,
Hold the breath,
Exhale,
And hold the breath again.
And we'll count to four for each part of the breath.
On your next breath,
Inhale four,
Three,
Two,
One,
Hold the breath four,
Three,
Two,
One,
Exhale four,
Three,
Two,
One,
Hold four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One,
Hold the breath four,
Three,
Two,
One,
Exhale four,
Three,
Two,
One,
Hold four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One,
Hold the breath four,
Three,
Two,
One,
Exhale four,
Three,
Two,
One,
Hold four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One,
Hold four,
Three,
Two,
One,
Exhale four,
Three,
Two,
One,
Hold four,
Three,
Two,
And continue like that on your own now,
Just counting,
Just breathing.
And on your next inhale,
Take your deepest inhale through the nose,
Fill the belly up,
Feel the lungs and the chest expand.
Hold the breath just for a moment when you're full.
And then open your mouth and exhale with a sigh.
Let that go and returning to a normal breath now,
Coming back into the room and gently opening your eyes.
I hope you're feeling a little calmer,
A little lighter,
And a little more clear.
Have a beautiful rest of your day.
Take care.
