In today's practice,
We'll be exploring a guided rhythmic breathing technique for attention on the breath.
How we breathe directly influences how we feel.
So by consciously controlling our breathing,
We can gain a sense of control of our thoughts and our emotions.
Box breathing is a simple yet effective technique to combat stress and tension.
This breathing technique is sometimes used by freedivers,
Athletes,
And Navy SEALs to calm the mind in stressful situations.
In box breathing,
We look at our breath as being made up of four parts.
The inhale,
A pause at the end of the inhale,
The exhale,
And a pause at the end of the exhale.
For example,
You would inhale for a count of four,
Hold for a count of four,
Exhaling for a count of four,
And then hold for a count of four.
This naturally slows down our breathing and restore a sense of calm.
Okay,
Let's begin.
Settle into a comfortable posture.
You can be seated,
Standing,
Or lying down,
And gently close your eyes.
Place one hand on your heart and the other on your belly.
Relax your neck and shoulders and feel yourself beginning to settle in.
Bring your attention to the sensations of the breath as it moves in and out at your nostrils.
And as best as you can,
Allow your breath to travel lightly without feeling the need to change it or force it in any way.
Notice the natural rise and fall of your breath as it moves through the body,
How the body expands and opens as you breathe in,
And how it softens inward as you breathe out.
Perhaps begin to notice the pause or the moments in between your breath,
Those last few moments where the inhale begins to turn into the exhale,
And where the exhale turns into the inhale.
As we begin the rhythmic counting technique,
I invite you to allow a gentleness and ease to the flow of your breathing.
Let's practice.
Breathing in,
2,
3,
4.
Hold,
2,
3,
4.
Breathing out,
2,
3,
4.
Hold,
2,
3,
4.
Breathing in,
2,
3,
4.
Hold,
2,
3,
4.
Breathing out,
2,
3,
4.
Hold,
2,
3,
4.
Breathing in,
2,
3,
4.
Hold,
2,
3,
4.
Breathing out,
2,
3,
4.
Hold,
2,
3,
4.
Breathing in,
2,
3,
4.
Hold,
2,
3,
4.
Breathing out,
2,
3,
4.
Hold,
2,
3,
4.
Continue on your own,
At your own pace and rhythm,
But one more round,
Counting silently in your head.
And now,
Just allow your breath to settle into a full,
Easy,
And natural rhythm.
Inhale,
The calming breath,
The soothing breath.
Exhale,
Feeling peaceful and at ease.
You may notice a shift in your breathing,
Perhaps more slower,
Or a little bit more deeper.
When you're ready,
Gently wiggle your fingers and your toes,
And slowly open your eyes.
Remember,
The breath is something that is always available to you,
To connect and to restore a sense of calm to the mind and the body.
You can always come back to it,
Again and again.
Enjoy this relaxed state,
And take it with you into your day.
