Micro Moments Of Mindfulness: Box Breathing Calm

This is your two minutes for calm.

A simple pause to recenter.

Take a deep breath in and as you exhale let your shoulders drop and your body settle.

There is nothing you need to do here but breathe.

We'll begin with a technique called box breathing.

The purpose is to bring balance to your nervous system.

You'll simply breathe in for a count of four,

Hold your breath for four,

Exhale for four,

And hold again for four.

Let's begin together.

Breathe in through your nose for one,

Two,

Three,

Four.

Hold your breath for one,

Two,

Three,

Four.

Exhale gently through your mouth for one,

Two,

Three,

Four,

And hold for one,

Two,

Three,

Four.

Continue with this rhythm on your own.

Each inhale is a wave rising.

Each hold is the pause at the crest.

Each exhale is the wave returning to the sea and the final hold is the still quiet water.

As you breathe notice how your body feels.

With each exhale allow yourself to feel a little heavier,

A little more grounded.

Your mind may begin to feel quieter and your breath becomes unhurried.

Just stay with the rhythm.

When you're ready you can let go of the counting and simply return to your natural breath,

Carrying this sense of calm with you until the rest of your day.