Hello friends,
I am Deb,
And today I am bringing you a short pranayama practice called box breathing.
Pranayama is simply controlled breathing,
Controlling our inhale,
Our exhale,
And the holds.
Today's practice is box breathing,
Its samana in nature,
Which is balanced,
Calming,
And grounding.
We are simply going to take an inhale for 4,
Hold for 4,
Exhale for 4,
And hold for 4.
If this box breathing is something you are familiar with,
You can increase the counts to 5 or 6,
And if you're finding that it's not as easy as you thought,
You can decrease the counts to 3 if needed.
If at any point you find yourself running out of breath,
Or you're finding sensations within your body that aren't bringing ease,
Release the counting and the holding,
And just take a few cleansing breaths,
Inhaling and exhaling,
And when you're ready,
Start again.
This practice can be used daily or as needed.
It's completely up to you.
So let's go ahead and find our seat,
Sitting tall but not rigid,
Letting the spine be straight,
Allowing for our bodies,
The inhale to expand,
And the exhale that slight contraction.
Let's begin by just finding our breath,
The in and the out,
And when you're ready,
Counting 1,
2,
3,
4,
Holding 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Hold 1,
2,
3,
4.
Again,
Inhale 1,
2,
3,
4,
Hold 4,
3,
2,
1,
Exhale,
Hold 4,
3,
2,
1.
Again,
Inhale 1,
2,
3,
4,
Hold,
Exhale 4,
3,
2,
1,
Hold,
And go ahead on your own for the next two rounds.
Inhale,
And last round,
Inhale,
And wherever you are in this box breathing,
You can work towards your final round,
Your time,
Your count,
And when you're ready,
Coming back to the inhale and the exhale,
And just noticing the mind,
Noticing the body and the breath.
This practice is something you can come back to again and again.
If you found any part of it offsetting or challenging,
Just know that each day and each breath is a little bit different.
Some individuals will have a harder time on the inhale and the hold,
And some individuals may have a harder time on the exhale and hold,
And every day is different.
Just keep practicing,
Keep noticing.
This work we do to connect our mind,
Body,
And breath is true gold,
Friends.
So with that said,
I'm sending you much love and light.
Sat Naam,
Which is truth.
Until we meet again,
Blessings.
