Hey,
My name's Kere and I'm so grateful that you've taken the time to join me today as I guide you through this square breathing exercise.
I appreciate your trust and I'm also extremely proud of you for taking the time to come back to you and to connect back to your breath,
Your mind,
And your body.
If you're not 100% sure what square breathing is,
It's a breathwork exercise where you'll be inhaling and exhaling at a count of 3 to 5.
And at the climax of this exercise,
I'll be asking you to hold your breath at the top of the inhale and at the bottom of the exhale for about 5 seconds,
Creating what would look like a square if you were to draw it on paper,
Of an inhale,
A hold,
An exhale,
And a hold.
If at any point throughout this exercise your mind starts to take over or maybe your body starts to tense up,
I encourage you to bring your full attention back to your breath and to start to observe it as if you're observing the clouds in the sky,
Leaving any judgment or criticism behind or aside and allowing yourself to come back into you,
Knowing that you are safe and that you are completely loved in this moment.
I invite you to find a comfortable space to lie down,
As I'll be guiding this as if you were lying down.
However,
If that's not accessible,
You're more than welcome to take a seat.
Once you find that comfortable position,
Taking up all of the space that you'd like with your arms and your legs,
And when you feel safe,
I invite you to close your eyes and just start to notice your breath.
Start to notice how it feels on the inhale and on the exhale,
What part of your back body pushes into the floor through the inhale first,
And what part of your front body deflates first on the exhale.
Feeling the feeling of your breath,
Maybe any smells,
And letting your soul,
Attention,
And focus be on your breath,
Letting all of the air out in your lungs.
We can inhale for three,
Two,
One.
Open your mouth and release for three,
Two,
One.
Inhale for three,
Two,
One.
And release for three,
Two,
One.
Inhale through your nose for three,
Two,
One.
And release through your mouth for three,
Two,
One.
Inhale through your nose for three,
Two,
One.
And sigh it out for three,
Two,
One.
Inhale for four,
Three,
Two,
One.
And release for four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
And let it go for four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
And release for four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And let it go for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And let it go for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And let it go for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Hold all the air out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Hold all the air out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Hold all the air out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Hold all the air out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Hold all the air out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Hold all the air out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
Continue to inhale and release at your own pace of four or five.
Taking the next few moments with yourself,
With your mind,
Your body,
And your breath all aligned.
And staying connected to your breath.
Just observing the inhales and the exhales like the clouds in the sky,
And maybe through every new exhale,
Letting a new part or muscle of your body relax and release just a bit more and trusting that the floor underneath you is supporting you and that you are connected to you.
And release for five,
Four,
Three,
Two,
One.
And release for five,
Four,
Three,
Two,
One.
I invite you to stay here for as long as you need and for as long as your body is asking you to stay,
Leaving aside what your mind would like you to do.
If at ever any point throughout your day you need to reground,
I encourage you to come back to this square breath.
It's a wonderful exercise that you can do anywhere at any point and you don't have to be lying down for it.
And I wish you the best day today.
And I encourage you to stay true to yourself,
To your mind,
To your body,
And to your breath as you move forward.
It was my honor to guide you today and I hope to see you again soon.
