Hey beautiful soul and welcome here to the Square Breathing for Empaths Extended version.
My name is Care and it's my absolute pleasure to guide you through this experience.
If you've never done square breathing before,
It's a breathwork exercise where we inhale and exhale at the count of three to five and in between the inhale and exhales you'll be holding your breath.
If you were to draw it on paper,
Through an inhale a hold,
An exhale and a hold,
It would look like a square.
If ever you get overwhelmed throughout the experience,
I encourage you to bring your focus back to your breath and to notice how your body expands completely and fully contracts through the exhales.
Whenever you're ready,
Find yourself in a comfortable seated position with your back body up against the wall or laying down and taking up all of the space that you'd like with your arms and your legs and maybe even covering your eyes.
Once you've done this,
Slowly start to bring your focus in towards your breath and just notice what's going on.
Observing how it feels through the inhales and the exhales,
What parts of your body expand first through the inhale and what parts contract first through the exhale.
Observing if there's any parts of your body that are possibly holding on to tension and other parts that might feel more jello-y or relaxed.
And on your next exhale,
Release all the air in your lungs and take an inhale through your nose for three,
Two,
One.
Open your mouth and let it go for three,
Two,
One.
Inhale for three,
Two,
One and let it go for three,
Two,
One.
Inhale through your nose for four,
Three,
Two,
One and let it go 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 exhale for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
Hold your breath for five,
Four,
Three,
Two,
One and let it go 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.
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 let it go 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 let it go 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 exhale 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 let it go 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 let it go 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 exhale 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 let it go for five,
Four,
Three,
Two,
One.
And 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.
And sigh it out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And sigh it out for five,
Four,
Three,
Two,
One.
Inhale for five,
Four,
Three,
Two,
One.
And biggest sigh,
Sigh it out for five,
Four,
Three,
Two,
One.
Continue to inhale and release at your own pace of four or five.
Allowing your breath to fill you up from the base of your spine to the top of your head.
Expanding every part of you.
And on the exhales,
Letting your back body release and be held by either the wall or the floor against you.
And letting every sip of air let go from the crown of your head all the way down to the tail of your spine.
Taking the next few moments with your breath.
And I'll call you back here when we're ready.
And on your next exhale,
Releasing all the air out of your lungs.
Take a nice big inhale through your nose.
And sigh it out.
Two more times.
Inhale.
And let it go.
Inhale.
Coming back to a breath in and out of your nose.
Gently start to wiggle your fingers and your toes.
Rolling out your ankles and your wrists gently.
Or just twinkling your toes if your legs are cross-legged.
And if you feel called,
Bring your hands to your heart,
One on top of each other,
Creating an infinity symbol with your arms.
With your hands,
Feeling the beat of your heart and the rhythm of your breath.
Knowing that you have the power to come back to this grounding sensation and this infinite energy that is you.
That you are experiencing right now at any point.
The key is to remember to come back to your breath.
Allow it to deepen,
To bring you back into your body,
To let you come back into your mind.
And to ignite your spirit and soul.
I encourage you to stay here for as long as you'd like.
And to listen to how long your body would like to be here over how long your mind thinks you should stay.
And I encourage you to come back to this exercise whenever you are called to.
It is always available for you right here.
I thank you for taking the time for you to come back into yourself and to align back into your unique magic and energy.
It was my absolute pleasure to be here with you throughout this moment.
And I wish you a beautiful rest of your day as you continue forward.
Keep on shining and keep on breathing so deeply and powerfully.
