Hello and welcome.
My name is Nat and I am here to lead you through a box breath exercise to help relieve stress and anxiety.
Box breath is a simple and effective technique that promotes a sense of calm and relaxation.
This technique involves equal length inhales,
Holds,
And exhales.
It was first recommended to me by my therapist and has been and continues to be a valuable tool for reducing my anxiety.
Regular practice of box breath can also help calm the mind,
Reduce stress at any time,
And improve focus and concentration.
By taking conscious control of your breath,
You activate the parasympathetic nervous system,
Leading to a state of balance.
Together,
Let's focus your breathing now to achieve an inner calm.
To begin,
Find a comfortable seated position.
If at any point this breath,
This controlled breath work doesn't serve you,
You are under no obligation to continue with me.
You can regain your own sense of breath,
Your own sense of rhythm that feels good in your body whenever you desire.
So follow me if it feels good and stop at any point if it doesn't.
Our count of breath today is four counts.
Gently inhale through the nose for the count of four.
Allow your belly to expand.
Hold your breath for the count of four.
Pause.
Maintain ease and then gently exhale for the count of four.
Empty your lungs and then hold.
Inhale for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
And hold for three,
Two,
One.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Focus on the sensation of the breath entering and moving through your body.
Hold.
Maintain ease in your body during this pause.
Exhale.
Slow it down.
Empty.
Release.
Hold once again.
Gather yourself and then we inhale again.
Breathe in through the nose.
Slowly hold and pause at the top.
Stay fully present.
Exhale gently,
Slowly,
Without urgency.
Hold at the bottom.
Inhale once more.
Hold and pause.
Slowly without rushing,
Exhale.
Hold and pause.
Remain calm.
Inhale slowly.
Hold at the top.
Maintain ease.
Be fully present.
Exhale slowly out the mouth and then hold.
Allow your natural rhythm of breath to take over.
Release your four-count box breath.
Notice how you feel.
Notice what sensations you created in your body.
Calm,
Ease,
Focus.
You can repeat this cycle of inhaling for four,
Holding for four,
Exhaling for four,
Holding for four,
For a few minutes or as long as you desire.
The more you practice it,
The more easily available it comes to you in times of need.
At any point in your day,
If you feel anxious or stressed or overwhelmed,
Allow that to be a beautiful awareness and noticing that it's time to slow down,
To breathe,
To shift our focus away from thought and over to a four-count breath,
An organized four-count breath or any type of breath work may not be for everyone.
I encourage you to always tune into your body and if it feels good,
Then continue.
If it does not,
Then stop.
Thank you for taking time out of your day to pause,
To focus on your breath and to achieve an inner calm.
