Hello,
My name is Nee and welcome to today's meditation on box breathing.
Box breathing,
Also known as four square breathing,
Is a super powerful,
Yet simple relaxation technique that aims to return your breathing to its normal rhythm.
This breathing exercise may help clear your mind,
Relax your body and improve your focus.
It involves holding your lungs empty for a count of four,
Inhaling at the same pace and holding the air in your lungs for a count of four before exhaling and beginning the pattern again.
Resetting your breath or working to make the breath leave fight or flight is good for your mind,
Body and spirit.
So,
To get started,
I'll get you to find a nice and comfortable position sitting upright with your spine elongated and you can just slowly and gently close your eyes and just allow your whole body to relax.
Drop your shoulders.
Now that you're nice and comfortable with your eyes closed,
Slowly breathe through your nose while counting for four,
Three,
Two,
One.
Now hold your breath for four,
Three,
Two,
One.
And now exhaling for four,
Three,
Two,
One.
Now just notice,
Notice how you're feeling in this moment.
And now we're going to repeat the same breathing again.
So completely exhaling out of your mouth and inhaling for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
And exhaling for four,
Three,
Two,
One.
Inhaling for four,
Three,
Two,
One.
Holding for four,
Three,
Two,
One.
Inhaling for four,
Three,
Two,
One.
Very good.
And now keep this rhythm going on your own.
And now we're going to repeat the same breathing again.
Great job.
Now I'll get you to complete just your last round.
Once you're completed with your last round,
Just take a rest in your breath.
Just return back to your regular breathing.
You did so amazing.
Whenever you find yourself feeling stressed or anxious or you simply just want to improve your focus,
Clear your mind,
Relax your body,
Invite you to just do this box breathing wherever you are.
From my heart to yours,
Namaste.
