Hello and welcome to this Guided Breathwork session.
My name is Jake.
Thank you for choosing to share your time with me here today.
We're going to be working on a practice called Box Breathing.
A technique that can help you to calm your mind and body.
So wherever you are,
If in a comfortable seated position,
Close your eyes and begin by taking a deep inhale through your nose,
Exhale through the mouth and again deep inhale through the nose and exhale through the mouth.
Deep inhale through the nose and exhale through the mouth.
Now just let that settle.
We're going to begin the Box Breathing inhaling through the nose to the count of 4,
3,
2,
1.
Holding 4,
3,
2,
1.
Exhaling 4,
3,
2,
1.
Holding 4,
3,
2,
1.
Inhaling 4,
3,
2,
1.
Holding 4,
3,
2,
1.
Exhaling 4,
3,
2,
1.
Holding 4,
3,
2,
1.
Repeating the pattern on your own now.
As we inhale,
Hold.
Exhale,
Hold.
Focus on filling up the lungs completely.
Breathing into the ribcage and allowing your ribcage to expand horizontally.
Holding for 4.
Focus on emptying all the lungs out completely.
Really working on that smoothness and rhythm of breath.
And as you're breathing,
I want you to imagine that you're creating 4 lines of your box with your breath.
With each side of the box is 4 seconds long.
With each inhale you're filling one side of the box.
With each exhale you're completing one side of the box.
And each hold balances out each side of the box.
Visualise the shape of your box in the mind's eye and allow it to bring a sense of order and structure to your breath and to your thoughts.
Feel the sense of calm and clarity that comes from this type of breathing.
And notice how it can help you feel more centred and grounded.
Taking a few more deep breaths,
Really filling up the lungs and emptying out the lungs.
And when you're ready you can just exhale completely,
Releasing the control.
Slowly opening your eyes,
Feeling refreshed and rejuvenated.
Remembering that you can return to this practice any time you need to find a sense of inner calm and balance.
Thank you for joining me here and sharing your time with me.
If you enjoyed this practice,
Please consider to leave a follow or to leave a donation.
It really helps me to keep this work accessible and free for all.
I hope you have a great day and I'll see you in the next one.
