Good morning.
Today I'm going to share another short practice with you,
One of my favourites,
Which is square or box breathing.
So we're simply using the inhale,
Exhale and the hold in between to create a box shape that we visualise throughout our practice.
So we start by exhaling out,
We'll take an in breath in for four counts,
Then we'll hold one side for four counts,
And then we'll exhale out for the next four counts,
And then we'll hold that out breath for another four counts,
So completing our box shape.
So let's begin.
So start by finding a comfortable seat wherever you are.
We'll go tall through the spine,
Crown reaching up towards the sky,
And then that little tuck of the chin so the back of the neck's nice and long.
Shoulders relaxed,
Hands rest wherever feels comfortable for you.
And then if it feels okay,
Closing down the eyes now.
And we'll start by taking a deep inhale and a sigh out through the mouth just before we start.
And we're going to start by emptying out the breath and then we'll start our four sides and we'll do a count of four.
You may adjust this yourself taking it down or up depending what feels comfortable for you.
So just take one more exhale out.
And then we'll start counting the breath in for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale out for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One.
That's one box.
Inhale four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale that out for four,
Three,
Two,
One and hold for four,
Three,
Two,
One.
Inhale,
Counting back to yourself now,
Three,
Two,
One,
Hold at the top,
Cross for four,
Three,
Two,
One,
Exhale out for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One.
Continuing on with your box shape and visualise it in front of you as you draw the sides of the box.
The count of four feels a little bit too strong.
You can etch it back to three.
On the same token,
If you could go up to say six or even eight,
You can adjust the length and size of your box,
Just making them all equal.
This is a beautiful practice which is calming in times of stress or if you find yourself feeling quite anxious.
Sitting with the box breathing technique.
We're inhaling,
We're holding the breath,
We're exhaling,
We're holding the exhale out.
All four sides equal.
Inhale,
Hold,
Exhale,
Hold.
Using that visualisation in front of you.
Mind wanders off,
Start again,
Counting the breath and the sides.
With the sound of the bell we just come back to a natural rhythm of breath now,
Just letting the breath settle back in.
Letting go of pranayama breath control and then bringing hands into your heart space.
Gently bow.
Namaste.
Enjoy your day.
