Hello friend,
I'm glad that you found me.
My name is Jen Yaki and one of the many labels that I have in this life,
Like mom,
Sister,
Daughter,
Is I'm a person in recovery.
And I got sober back in May,
Actually March of 2009.
So I recently celebrated 11 years as of this recording.
And over the years I have collected some tools to put in my toolbox for when I am feeling anxious or out of sorts.
And if you are listening to this anywhere near the spring of 2020,
There's some things that are out of sorts as our country and our planet is in the middle of a pandemic.
And so although I have 11 years of collected tools,
That doesn't absolve me from being anxious,
From getting too far out of the present and future tripping and catastrophizing,
Having obsessive thoughts.
So one of my tools is box breathing.
And box breathing is a simple tool to remind ourselves to breathe,
To regulate our central nervous system,
To move us out of fight,
Flight,
Freeze or fawn and into not necessarily rest,
But certainly more of a centered presence.
And so I'd like to teach you this tool.
So it doesn't matter where you are,
You can do this anywhere.
You can do this while you are driving,
You are in the middle of your office or taking a walk in the middle of Target,
Wherever you might be.
And it's actually an excellent tool that you can teach the people around you,
Even kids.
So box breathing in this instance will be an inhale for a four count,
Pause for a four count,
Exhale for a four count and pause for a four count.
And you can do this for up to a minute or two.
If you're new to this,
Maybe you just do it three or four times,
Just taking note of how you might feel.
I want you to be aware that sometimes when we're not used to breathing and holding on to our breath,
Especially under moments of stress and duress,
When we start to breathe again,
It can be a little disconcerting to focus on the breath.
And so if you're feeling anxious in any way,
Just stop the practice,
Take a few deep breaths or normal breaths,
And then begin the practice again.
So it is called a practice because that's exactly what it is.
And it doesn't matter if you have done this 100 times or if today is the first time.
It is all a practice and who we bring to this practice on a daily basis is different.
Just because we are different on a daily basis.
So let's begin,
Shall we?
Just take a regular breath in and out.
And then off we go.
Inhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Returning back to your normal breath.
Just noticing if your shoulders are up by your ears,
They are.
Let them fall away,
But also just take a moment to notice what is present in the mind and what is not.
And being honest with how you are feeling in body and mind.
And remember if you are not aware of how you are feeling,
That too is an awareness.
So remember you always have this tool in your toolbox,
Your breath.
Remembering that when you are feeling stressed out or anxious or ready to say the things that you might have to retract and make amends for,
To take a breath.
If you don't want to do five rounds of box breathing,
Do one.
Pause.
Another tool in our toolbox.
Until next time,
I wish you peace and ease.
