Today we're going to practice a breathing technique.
And this particular breathing technique is sometimes called square breathing.
And it's been demonstrated to improve performance in all kinds of human endeavors,
Ranging from sports to astronauts to corporate executives,
And to boost our energy levels as well.
So bringing a focus to our breath is a beautiful way to create a present moment awareness,
A focus for the mind to step away from worries of the future or concerns of the past.
So we'll start by finding an easy position to perform the breathing in.
Ideally the spine will be somewhat upright for this particular technique.
But if you are unable to sustain an upright position,
Or you would feel more comfortable or more easeful lying down,
Then absolutely feel free to do that.
I'll give you a few moments now to choose a position to arrange your body in before guiding you into the technique.
And once you've settled in your physical body,
Closing down the eyes to allow you to really attend to the instructions for this particular breathing technique.
And we'll start by taking a few deep breaths just to bring a little extra focus to our breath and the sensations of our long spaces.
So wherever you are in your breath cycle,
Just simply empty the breath gently out.
And then take a full deep breath in through the nose,
Down into the belly,
Into the chest.
Hold for a moment.
And then release.
Again,
A deep breath in through the nose,
Down into the belly,
Into the chest.
Hold for a moment.
And then release.
Once more,
A deep breath in,
Right down into the belly,
Filling the chest.
Hold.
And then let it go.
Allow your breath to be easy and natural now while I instruct you in the technique.
We'll begin by taking a breath in for a count of four.
We'll pause at the top of the inhale for a count of four.
We'll empty the breath out for a count of four.
And then pause with the breath out for a count of four.
And in this way,
You see why it's named square breathing.
Each of the sides of the breath making up a square.
Now four counts may be too short for you.
It may be too long for you.
So I'll start by guiding you with a count of four and then when I leave you to practice independently,
You may want to experiment with a longer side to your shape or a shorter side to your shape.
And that will be entirely up to you as the practitioner.
So before we begin,
Simply empty the lungs from wherever you are and then breathing in through the nose for four,
Three,
Two,
One.
And pause,
Holding the breath in for four,
Three,
Two,
One.
Breath out for four,
Three,
Two,
One.
Hold the breath out for three,
Two,
One.
Inhale for three,
Two,
One.
Hold for three,
Two,
One.
Inhale for three,
Two,
One.
Hold the breath out for three,
Two,
One.
Inhale for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Inhale for three,
Two,
One.
Hold the breath out for three,
Two,
One.
Continue with this square shaped pattern,
Perhaps experimenting with a longer count or a shorter count.
To make the technique suit your body.
Inhale for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Hold the breath in for three,
Two,
One.
Release the square technique that you've been practicing and simply return to a normal easy natural breathing.
You may notice that with this technique of focusing on a particular breath pattern,
Particular rhythm that there's a calm quiet sensation in the mind.
This aspect of these kinds of breathing techniques that require our attention allows the mind to bring our focus to one point rather than concerns of the past or worries for the future.
And the bonus physiological aspect of a breath retention technique is an improved oxygenation of the body.
So you may feel more alert,
Refreshed after practicing this technique.
And this easy square shaped breath technique can be practiced anytime,
Anywhere.
It is a useful tool for anytime that you need to focus or energize yourself throughout the day.
