Hello,
My name's Robyn.
Thank you for joining me today for this powerful technique called Box Breathing.
Box Breathing will help you calm your nervous system.
Because the in and out breaths are equal,
This will balance both your parasympathetic and sympathetic nervous systems.
I've been using this technique regularly as part of my daily routine for numerous years now,
And I teach it to all my clients.
If you are new to breathing techniques,
Holding the breath may feel difficult at the beginning.
Also,
Breathing in and out through your nostrils may feel different for you.
But keeping at it,
You will notice it becomes easier.
Box Breathing is essentially breathing in for the count of four,
Holding for the count of four,
Breathing out for the count of four,
Or resting for the count of four.
Just continuing in that manner for as long as you like.
For today's meditation,
I'll guide you through two rounds,
And then I will allow you to continue for a few more rounds,
And I'll let you know when we're finished.
So moving into a nice comfortable seated position,
Allowing your shoulders to soften down,
Arms gently by your side,
Your hands perhaps in your lap,
With your feet flat on the floor,
Allowing your eyelids to softly close down.
Bringing your awareness now to your breath and your nostrils,
The point where your breath enters and leaves your nostrils.
Just noticing this for a moment.
We'll start the Box Breathing technique now.
So we're going to breathe in through our nostrils for a count of four.
Four,
Three,
Two,
One.
Holding for four,
Three,
Two,
One.
Breathing out slowly for four,
Three,
Two,
One.
Resting for three,
Two,
One.
Breathing in for three,
Two,
One.
Holding for three,
Two,
One.
Breathing out for three,
Two,
One.
Resting for three,
Two,
One.
I'll allow you to continue now in the same fashion for a few more rounds.
When you feel ready,
Allowing your breath to return to its normal rhythm.
Continue watching it as it comes in and out of your nostrils.
Perhaps you'd like to bring awareness to your whole body and notice how you feel.
Allowing your eyes to open and return to the space you were in.
You can practice the Box Breathing technique at any time or anywhere that you may feel it could support you.
However,
Bringing it in as a regular practice once or twice per day is really beneficial.
Thank you for joining me again today.
I hope you have a lovely day.
Bye.
