You have arrived.
Let's take some time together to ground and to find some balance.
We're going to do the box breath together today.
And what that entails is inhaling for a count of four,
Holding the inhale for four,
Exhaling for four,
And then holding that exhale for four.
What's important here is that we use the box breath to turn on our parasympathetic nervous system.
And think of that as a parachute,
Right?
To help you slow down,
Rest,
And rejuvenate.
Before we begin the box breath,
Let's come into our body.
So find yourself in either a seated position with your feet on the floor,
Or lying down on your back.
Take a big inhale in,
Push the belly to the front,
Back and sides,
And then open mouth exhale,
Side out.
Let's do two more like that.
Inhale in,
Roll the shoulders down the back with that inhale,
And then open mouth exhale.
Inhale it in here.
And with that exhale,
Release some tension from the shoulders.
Let's begin.
So when you're ready,
Inhale in through the nose,
Three,
Two,
One.
Hold at the top,
Three,
Two,
One.
Exhale out,
Three,
Two,
One.
Hold at the bottom,
Three,
Two,
One.
Inhale in,
Three,
Two,
One.
Hold it here,
Three,
Two,
One.
Hold it here,
Three two,
One.
Exhale out,
Three,
Two,
One.
Hold it here,
Three,
Two,
One.
Inhale in,
Three,
Two,
One.
Hold at the top,
Three,
Two,
One.
Exhale out,
Three,
Two,
One.
Three two one hold it here three two one continue forward inhale Hold it here Exhale out Hold at the bottom Inhale in Hold it here Exhale out Hold at the bottom Inhale in Hold it here Exhale out Hold at the bottom Keep going Imagining with that inhale hold exhale hold that you're drawing a box Outlining how you want to be grounded Notice if perhaps you forget a hold or you forget to exhale just it's alright bring it back to where you found yourself This doesn't need to be perfect This doesn't need to be perfect Let's Do two more together Before we find some stillness so inhale three two one Hold it here three two one exhale out three two one Hold it here three two one final one Three two one hold it here three two one exhale out three two one Hold it here three two one Return to your normal breath Roll the shoulders down the back turn the corners of your mouth up And feel the space that you've created
