This is a box breath paced breathing exercise that can be great for regulating emotions and hopefully taking away a little bit of stress.
As we do this,
I'll count and this is meant to be just a guide.
Follow along on my count,
But also know if your breath or count differs from mine,
That's okay.
You can gently bring it back to my count or continue on your own if you find a good rhythm.
I'll do a box breath style,
Which will be four seconds of an inhale,
Holding that breath for four seconds,
Exhaling for four seconds,
And then pausing before we take the next breath for four seconds.
So before we start,
I recommend getting into maybe a seated position,
A place that feels comfortable with your feet on the floor,
Arms and legs both uncrossed,
Allowing your body to just sit for a minute in its chair.
Let's take a couple of deep breaths before we start the count.
So take a deep breath,
Wherever you are in your breathing,
Deep breath in,
And let it out in a sigh.
Take another deep breath in through your nose this time,
And out through your mouth.
Let's do one more and then we'll count after that.
So deep breath in,
And out.
And breathe in through your nose,
One,
Two,
Three,
Four.
Hold that breath,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Three,
Four.
Pause,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold that breath,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause before you take that next breath.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale.
Hold.
Exhale,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale.
Hold.
Exhale.
Pause,
Two,
Three,
Four.
Inhale.
Hold.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Deep inhale.
Hold.
Exhale.
See if you can exhale all of that air out as we start to come to a close.
Big inhale.
And let it out in a sigh,
Dropping your shoulders if you can.
And you can start to breathe normally,
But slowly.
Gently letting your body find its natural rhythm again of breath.
Maybe gently opening your eyes,
Reorienting yourself back to your space in your room.
