Welcome!
The breath practice today is called Box Breathing.
It is a deep breathing technique that can help us slow down our breath.
The focus is on a four count,
Inhaling in and out through the nose.
Now this works honestly by distracting your mind as you count to four.
It calms the nervous system,
It decreases the stress in the body.
So let's take a moment visualize a box.
The box is even on all four sides.
The practice will be inhaling in through the nose for a four count,
Holding the breath for four,
Exhaling for four,
And then holding the breath again for four.
Now as we do this practice together,
If the four count is too long for you,
Remember you can always scale it back to a three count.
But today the focus is on one,
Two,
Three,
Four.
I am going to guide us through the technique and then maybe after about a couple minutes I will only say inhale and then I'll internally count to four,
Hold and then count to four.
So during those silent times,
I want you to practice internally counting to yourself two,
Three,
Four.
Let's begin.
So first find a comfortable seat as you sit.
Sit a little taller than you normally would and let natural breath in and exhale out.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Last one.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
And return to your natural breath.
And take this moment checking in with yourself.
How do you feel?
And you could choose to sit here for a few more moments.
Thank you so much for joining me.
