One of the simplest ways to bring relaxation to your body is through a yoga technique called box breathing.
When our bodies are stressed,
We tend to breathe shallowly,
And this balancing technique has been proven to lower stress,
Reduce blood pressure,
And restore calm.
Box breathing is also called 4-4-4-4 breathing.
Like a box with four equal sides,
There are four counts to each part in this breath work.
You'll breathe in for a count of four slowly,
Hold for a count of four,
Exhale for a count of four,
And then hold for a count of four after your exhale.
Let's try three rounds of this today with a break in between each round.
For each round,
You'll do four box breaths,
Then we'll pause and check in to see how you may be feeling before we continue.
Sit comfortably with your feet on the floor and begin gentle breathing,
Slowly and deeply.
Sit straight and tall with good posture.
As you breathe in,
Try to feel the breath in your lower belly and back if you can,
Which will ensure you're breathing deeply.
Now breathe out slowly and release all the air from your lungs.
Breathe in through the nose for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
And breathe.
Well done.
Just breathe normally and check in now.
What feelings came up for you?
Do you feel more calm?
If at first you find one part of the exercise is harder than another,
Such as having very deep breath,
That's okay.
Perhaps it's the exhale or hold times that are less steady for you.
Over time this will become easier.
Let's try this again and build on the benefits of the first round.
This time try to notice the sensation of the air filling your lungs and actually filling you up with a comforting feeling inside as you hold the breath.
See if you can feel nourished by the breath.
Just take note of whatever your feelings are to increase your awareness.
Breathe out slowly and release all the air from your lungs.
Breathe in through the nose for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
And breathe.
Wonderful.
You may feel calmer as well as more energized by bringing vitalizing breath into your body.
Take note of any feelings you have and relax those parts of your body that may feel tense.
Let them melt with the breath.
You can always stop if you need to take a break and just imagine your breath going in and out until you become more comfortable with the technique and join in again when you're ready.
For this last round,
Let's hold the intention of your body being in the perfect state of wellness and wholeness with each new breath.
Let the breath restore all your cells,
All parts of your body,
And give you a lovely sense of renewal.
Breathe out slowly and release all the air from your lungs.
Breathe in through the nose for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
And breathe.
Lovely.
And breathe normally.
You did it.
Box breathing is a tool you can use daily or whenever you need to,
To lessen your body's overall response to stress.
You may find yourself less responsive to stress over time as your nervous system becomes regulated through the practice of the technique.
Take a few moments now to enjoy the present moment in relaxed awareness in gratitude for the amazing life-sustaining breath that has just brought renewal to your body today.
