Balance Breathing – Triangle Breathing Exercise (4/4/4)

A short centring practice using Triangle Breathing to steady your mind and balance your nervous system. This gentle 4/4/4 rhythm can help you feel more grounded, whether you’re starting your day, taking a midday pause, or needing a moment to recentre. Use it as a complete session, or stay with the rhythm a little longer afterwards. You’re welcome to return to it anytime.

Transcript

Take a moment to pause and arrive fully in this space. Lying down or sitting up, Feeling the surface beneath you supporting your body and allowing your muscles to soften. Let your eyes close or keep them gently open. Whatever feels most natural for you right now. Bring your awareness to the rhythm of your breathing, Noticing how it flows in and out without trying to change it. Simply observe, Letting your mind settle into this quiet moment. Today we'll explore triangle breathing. You will inhale through your nose for four counts, Pause gently for four counts and exhale through your nose for four counts. Each side of the breath is equal, Creating a steady rhythm that brings the nervous system back to center, Helping you feel steadier and more grounded. It's a technique you can use anytime you feel a bit off, Distracted or overwhelmed, Like before work, During a pause or whenever you need a moment to reset. If at any point the hold feels uncomfortable, Just move straight to the exhale. You'll still get all the benefits. Let's now do 10 rounds together, Inhale for four, Hold for four, Exhale for four. Let the breath flow smoothly and comfortably. Exhale the breath where you are, Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. Inhale one, Two, Three, Four, Hold for one, Two, Three, Four, Exhale four, Three, Two, One. After finishing, Allow yourself to continue breathing at this space if you wish. Notice the sense of balance, Clarity or calm that might have settled in and take a moment to appreciate this small pause you've given yourself. Thank you very much for your time.