Welcome.
Let's enter into a breathing practice that can reduce your stress,
Your anxiety,
Bring about calmness,
Focus mind,
And more.
Let's practice four square breathing or also known as box breathing.
Before we do the actual practice,
I want to tell you what to expect.
We're going to inhale for a count of four.
We're going to hold for a count of four.
Release for a count of four.
Hold for a count of four.
And then we'll take a break in between and we will repeat this five times.
Five times.
Begin by allowing yourself to find a comfortable position.
Let your body settle in,
Whether it be sitting or lying.
Make absolutely any adjustments that you need to to remain still during the practice.
Allow your eyes to close and simply become aware of the breath.
Allow that heavy feeling to begin entering the body.
Allow the face to relax,
The forehead,
The brows,
The mouth,
The jaw,
And even the shoulders.
We'll take a few moments of silence to allow our bodies and our brains to connect to the space.
Prepare your body for the four square breathing as we begin.
Inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Release,
One,
Two,
Three,
Four.
And hold,
One,
Two,
Three,
Four.
Let your body settle in between.
And inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Release,
One,
Two,
Three,
Four.
And hold,
One,
Two,
Three,
Four.
Very good.
Let the breath just settle in between.
Three cycles left.
And inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Release,
Release,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Great work.
Ready?
And inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Release,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Let it go.
As we move into our last cycle of breath.
Inhale,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Release,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Wonderful.
Let that settle in on you for a moment.
Let's take a moment of silence to allow that.
I hope you feel refreshed.
Thank you for joining me for four square breathing or box breathing.
Take this practice and use it anytime you need to.
Slowly wake yourself up,
Moving fingers and toes,
Small movements and stretches.
And you can allow your eyes to open whenever you're ready.
Thank you for listening.
