Short Controlled Breathing Exercise For Relaxation

We begin by settling the body, focusing the mind, and allowing our breath to find its own natural rhythm. We then move through a series of breaths similar to box breathing. We close with an encouraging directive to continue on as long as needed or wanted.

Transcript

Hi,

This is Jonathan.

Thank you for joining me for this exercise in controlled breathing.

Let's get started.

I invite you to find a comfortable sitting position on a mat or in a chair.

Or you could also do this lying down and take a couple of deep breaths through the nose and gently close your eyes.

Breathe comfortably through the nose and into the belly.

Become aware of the rhythm of your breath.

Do not try to change it and just let it flow naturally for a few moments as it settles and find its own comfortable pace and rhythm.

I will be counting for you through a few cycles and you may continue afterward for as long as you wish.

We will breathe in for a count of four,

Hold for a count of eight and exhale for a count of eight.

When you have finished,

Allow your breath to return to its own pace.

And when you're ready,

Gently open your eyes.

Let's begin.

Exhale out all the air in your lungs.

And inhale two,

Three,

Four,

Hold two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

And now continue on your own for as long as needed.

Thank you.