Box breathing,
Also known as square breathing,
Is a powerful technique used to calm the mind and body.
Here's how it works.
You'll inhale slowly and deeply through the nose for the count of 4.
You'll then hold at the top of your breath for another count of 4.
And as you exhale slowly for a count of 4,
You'll have the choice either out the nose or out the mouth.
If you are new to box breathing,
You may find exhaling out the mouth more accessible.
Then finally,
You will hold empty of air at the bottom of your breath for another count of 4.
Today,
We will repeat this cycle 10 times.
I will count you through the entire process so you can focus solely on your breath.
This is a great way to reduce stress,
Improve focus,
And enhance overall well-being.
Let's begin.
You have the option to sit in a chair with your back free from support,
Feet grounded,
Spine straight,
Or cross-legged on the floor in a meditation seat.
You could also do this one lying flat on the ground on a mat or in a bed.
Soften your gaze or just close your eyes altogether.
Begin to simply notice your breath.
And on your next inhale,
Guide your breath deep into your core as you fill the belly and expand through the ribcage.
And as you exhale,
Allow everything to just gently release.
As we work through this practice,
Try to keep your breath deep in this way.
Filling up through the belly and the ribcage and really just letting everything drop out as you exhale.
We'll begin by exhaling all the air out.
And into our core,
Inhaling 1,
2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Empty 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
And empty 2,
3,
4.
Good.
Just go back to your natural breath.
Eyes stay closed or soft,
Body is loose.
Just take a moment to observe the subtle energies of your body.
Notice how this practice has affected your mental state.
And know that this technique can be done day or night to help bring focus and calmness into your life.
My name is Mary of BreathMindset.
Breathe well,
My friends.
