Counted Breaths (Box Breathing)

Join Rae in this 6-minute practice to help slow down anxious thinking and find your way back to center. Follow the steady count to grow a rhythmic intentional flow of breath that helps move your attention away from anxious thought patterns and toward the signals of safety and feelings of calm available to you in the present moment. *Background music by Nature Pulse

Transcript

Hi, And welcome to Pressing Pause. I'm your host, Rae Louise, And today's session will take us through a guided practice of four-part or box breathing together. We use this practice to activate the vagus nerve and the parasympathetic nervous system by breathing with rhythm pause, And intention. Take a moment to find a comfortable, Lengthened position in your body. And I'll keep count. So you don't have to. When you're ready, We'll just take a deep breath in through the nose. And out through the mouth. One more, Really try and clear your exhale. All the way out to the bottom. And at the very bottom, Just take a little pause. And then we'll inhale 2, 3, 4, 5. Hold 2, 3, 4, 5. Exhale 2, 3, 4, 5. Hold 2, 3, 4, 5. Inhale 2 3 4 5 Hold 2 3 4 5 Exhale 2 3 4 5 Hold 2 3 4 5 2, 3, 4, 5. Hold 2, 3, 4, 5. Exhale 2, 3, 4, 5. Hold 2, 3, 4, 5. Hold. Exhale. Hold. Inhale. Hold, 2, 3, 4, 5. Exhale, 2, 3, 4, 5. Hold, 2, 3, 4, 5. Inhale 2 3 4 5. Hold 2 3 4 5. Exhale 2 3 4 5. Hold 2 3 4 5. Inhale 2 3 4 5 Hold 2 3 4 5 Exhale 2 3 4 5 Hold 2 3 4 5 Inhale 2 3, 4, 5. Hold 2, 3, 4, 5. Exhale 2, 3, 4, 5. Hold 2, 3, 4, 5. Inhale 2, 3, 4, 5, Hold, 2, 3, 4, 5, Exhale, 2, 3, 4, 5, Hold, 2, 3, 4, 5. And then take a deep breath in. And a full sigh out. That's it. One more time. Big breath in. Big sigh. All the way to the bottom. One last time, Inhale. Exhale And just remember, Love, That you can return to this any time you need today. And I will see you again soon.