Welcome.
Today we'll move into a brief practice of the simple yet powerful breathing technique known as box breathing or the four-sided breath.
This is a powerful tool for finding more ease inside,
Creating greater clarity and focus in the mind.
It can even help reduce chronic pain as it reduces tension in the body.
For this technique,
We inhale for approximately four counts and pause and hold the breath for approximately four,
Exhale for approximately four,
And then again hold the breath for approximately four.
If at any time holding the breath is uncomfortable,
You can simply move into the inhalation or the exhalation.
You're welcome to have the eyes open or closed for this practice.
The body is relaxed at ease.
I invite to find a comfortable seated position if possible.
Roll the shoulders up,
Back,
And down.
Feel them relaxing down.
Feel the top of the head lifting up toward the sky if you're in a seated posture.
The spine lengthens up.
Allow a slight space between the teeth so the jaw can soften.
Let's take a deep breath in.
Exhale completely.
And now through the nose if possible,
We'll inhale for four,
Three,
Two,
One.
One,
Pause and hold the breath.
Relax the shoulders.
Exhale,
Four,
Three,
Two,
One.
Pause and hold the breath.
The face is relaxed.
Inhale,
Four,
Three,
Two,
One.
Pause,
Four,
Three,
Two,
One.
Exhale through the nose.
Pause and hold.
Exhale.
Continue to breathe in this way,
Counting in your mind.
Even with the counts and the holds,
The body is relaxed.
We release any sense of efforting as we flow into this four-sided breath for a few minutes together.
A few more rounds of breath like this.
After you complete your last hold,
Return to a natural,
Relaxed breath.
Feel the body softening a little more,
Letting go.
Feel your body supported by whatever is beneath you,
Behind you.
Slowly move fingers and toes.
And when you feel ready,
You can use this practice as often as you wish any time of day to return to a greater equilibrium.
Thank you for sharing your practice with me.
