Thank you for joining me in this breathing exercise to help you find calm,
Stillness and focus.
Maybe you're here because you feel stressed right now,
Because you're looking for some quiet time,
Or perhaps because you want to find focus for the task at hand.
Whatever your reason,
Welcome.
You can do this exercise with your eyes closed if you prefer,
Or if not just soften your gaze a little.
I'd like you first to take a deep breath in through your nose,
And then release through your mouth.
As you're breathing in,
Feel your shoulders lift and your rib cage expand.
Let's try another deep breath in through your nose and out through your mouth.
Well done.
Now we're going to be doing some box breathing,
Which is breathing in for four seconds,
Holding for four seconds and releasing for four seconds.
It's a wonderful technique and it can really bring a sense of calm and focus to what you're doing.
When you're ready,
Join me now to breathe in for one,
Two,
Three,
Four.
Now hold for one,
Two,
Three,
Four,
And release for one,
Two,
Three,
Four.
Hold again for one,
Two,
Three,
Four.
Well done.
We're going to be continuing on like that for another few minutes,
But I'm going to just allow you to breathe in,
Hold,
And breathe out with me.
So when you're ready,
Breathe in,
Now hold,
Breathe out,
And now hold.
Breathe in,
Hold,
Breathe out,
Hold,
Breathe in,
Hold,
Breathe out,
And hold.
Breathe in,
Hold,
Breathe out,
And hold.
Now let's take a moment to reflect on how that's gone.
Take a deep breath in and release.
Take a breath in and release.
Remember it's important not to force anything when you're doing this.
Don't try and breathe in beyond what you can do,
Or breathe out beyond what you can do,
But try and lengthen that breath.
We're going to try it once more just for two breath rounds.
So when you're ready,
Breathe in,
Hold,
And release.
And hold,
And breathe in again,
And hold,
And release your breath.
As we come to the end of this short session,
Allow yourself to regain normal breath.
Again,
Don't try to force anything,
But listen to your body and let it do what it needs.
Box breathing is a wonderful exercise and it's something that you can use throughout your day at any point when you're looking for a moment of calm,
A moment of stillness,
Or perhaps to be able to focus on what it is you're doing.
Thank you so much for joining me in this breathing exercise.
I hope you have a wonderful,
Calming day,
And don't forget you can come back to this exercise at any point when you need to.
