Box Breathing For Workplace Switch Off

Overwhelmed by racing thoughts, unable to switch off? Hi, I’m Katie, and I’m here to share a set of tools to reset your nervous system while you’re working. When you need to find calm in the chaos, take 5 minutes to try box breathing - a simple, relaxing breath technique that helps to slow down your breath, regulates your nervous system, and reduces spiked blood pressure.

Music: Our Peaceful Ocean composed by Music of Wisdom, Meditation Music Library

Transcript

Overwhelmed by the racing thoughts,

Unable to switch off?

Hi,

I'm Katie and I'm here to share a set of tools to reset your nervous system while you're working.

When you need to find calm in the chaos,

Take five minutes to try box breathing.

A simple relaxing breath technique that helps to slow down your breath,

Regulate your nervous system and reduce spiked blood pressure.

So I invite you to gently shut down your eyes or keep a soft gaze and begin to imagine a box in your mind,

A square of four equal sides.

I like to imagine it emanates a soothing colour,

Like green.

Once you have this coloured box in your mind's eye,

We'll inhale up the side of the box,

Hold our breath along the top,

Exhale down the opposite side,

Hold along the bottom.

So together let's start by breathing in for four seconds,

Holding for four,

Exhaling for four,

Holding for four,

Inhaling,

Hold,

Exhaling,

Hold,

Inhale,

Hold,

Exhaling,

Hold.

Slowly you can build to increase the length,

Breathing in for five,

Holding for five,

Exhale for five,

Hold for five.

Taking it at your own pace,

It's your breath you guide it.

And after a few rounds notice how the noise of the office starts to quieten,

As your mind and body work together to turn down the chatter,

Externally and internally.

I hope this has helped to soothe your nervous system today.