Welcome,
I'm Doc Jonna and today I'm going to lead you in a very simple
breathing exercise called the box breath.
This is a breathing technique that I use
frequently as it is very easy to remember how to do it and the results
that it offers are incredibly helpful.
Box breathing balances your energy and
can help you whether you are feeling a little agitated,
A little stressed,
Or
just having general big feelings.
It can also be helpful in advance of a
meditation or if you're just looking for some relaxation or presence.
Anytime we
focus on the breath,
We give ourselves the opportunity to connect with the
present moment.
So let us begin.
Settle your body into a comfortable position.
There's no right way to be here.
Just find ease in your body.
And on your next inhale,
Inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Hold one,
Two,
Three,
Four.
So that is how we're going to
continue.
Four count breath,
Equal on four sides like a square.
That's why it's
called box breathing.
And it is an inhale,
A hold,
An exhale,
And a hold.
So you're
holding your breath for a four count,
Exhaling for a four count,
Holding your
breath for a four count,
And inhaling for a four count.
So let's do a few rounds
like that together.
On your next inhale,
Inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Last round.
Hold for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Great job.
Release the technique,
Breathe naturally,
And just tune
in and notice how your body feels now,
How your mind feels now.
Can you connect to the stillness?
Take a few moments and enjoy the benefits of your breath work.
Bring your awareness back to your environment.
And thank you for breathing with me today.
