Welcome.
Find yourself in a comfortable position,
Maybe lying down in your bed or a comfortable seat.
And before we begin the box belly breath,
Let's just take a few deep breaths.
Fully and slowly at your own pace.
Settling in to the here and now.
We're gonna be breathing through the nose this practice.
So breathe in the deepest breath you have done all day in through the nose,
Filling up the belly all the way up and then emptying it out on the exhale through the nose,
Allowing the body to soften.
Inhale deeply,
Allowing the belly to rise and on the exhale giving yourself permission to be here and to fully let go.
You have nowhere to be,
Nothing to do for the next few moments.
Letting go of your to-do list or what's next or what's to come.
Just allowing the body to soften.
Notice if there's any tension in your body that no longer needs to be there.
Maybe in between the brows,
The jaw,
The neck,
The shoulders.
Maybe holding on to the hips,
The feet.
And with every breath out just relax that a little bit more into this moment.
And then together let's begin the box belly breathing.
Taking a deep inhale through the nose.
Two,
Three,
Four.
Holding at the top.
Two,
Three,
Four.
Exhaling out through the nose.
Two,
Three,
Four.
Holding at the bottom.
Two,
Three,
Four.
And again in.
Holding.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Holding at the bottom.
Two,
Three,
Four.
Deep inhale.
Two,
Three,
Four.
Holding.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Inhale.
Two,
Three,
Four.
Holding at the top.
Two,
Three,
Four.
Let it all out.
Two,
Three,
Four.
And holding at the bottom.
Two,
Three,
Four.
Deep inhale through the belly.
Two,
Three,
Four.
Holding at the top.
Letting it all go.
And just holding it there.
Inhale.
Holding at the top.
Exhale.
Two,
Three,
Four.
Holding at the bottom.
Inhale.
Two,
Three,
Four.
Holding at the top.
Exhale.
Two,
Three,
Four.
Holding at the bottom.
Inhale deeply.
Feel the belly rise.
And holding at the top.
Exhale through the nose.
Letting it all go.
Holding at the bottom.
Inhale.
Holding at the top.
Allowing your mind to be present in this moment as you exhale.
Holding at the bottom.
Inhale.
Holding at the top.
Exhale.
Relaxing the shoulders.
Holding at the bottom.
Deep breath in.
Filling up the belly and the chest.
Holding at the top.
And then letting it all go.
Holding it at the bottom.
Inhale.
Settling into that stillness.
Holding at the top.
And then letting it fall away.
Holding it at the bottom.
In two,
Three,
Four.
Hold.
Two,
Three,
Four.
Out.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Inhale.
Deeply.
Holding at the top.
Exhale.
Surrendering to the ground.
Holding at the bottom.
Inhale.
Holding at the top.
And then exhale.
Letting it all go.
Holding at the bottom.
In two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Letting it all go.
Three,
Four.
Hold.
Two,
Three,
Four.
This time we're gonna breathe it all the way in.
All the way to the top.
And holding it there.
And then when you get to the top,
See if you can hold it just a little longer.
Keep breathing.
Last sip of air.
Relaxing the shoulders.
And then melting it all the way.
Exhale.
And then find the rhythm again.
Inhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Keep it going.
Inhale.
Holding.
And exhale.
Letting it all fall away.
Holding at the bottom.
Allowing your mind to focus on the breath as you hold it at the top.
Then exhale through the nose as you let it all go.
Holding at the bottom.
In two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Holding.
Two,
Three,
Four.
Inhale deeply.
Keep it going.
Exhale.
Beautiful.
Find your rhythm.
Inhale.
Two,
Three,
Four.
Hold.
Let it all melt away.
Holding at the bottom.
As you allow yourself to come fully in this moment with your breath.
Nothing else matters.
Inhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Hold.
In.
Hold.
Exhale.
Hold.
In.
Hold.
Exhale.
Hold.
Inhale deeply.
Holding at the top.
Melting away any tension as you let it go.
Being with you and your breath and your body right here,
Right now,
In this very moment.
With every breath,
You welcome ease.
You welcome calm.
You're kind to yourself.
Keep going.
Exhale.
And hold.
Inhale.
Almost there.
Holding at the top.
Exhale.
Holding at the bottom.
With every breath,
Allow yourself to just melt into your seat.
Holding and letting it go as each breath just passes you in this very moment.
In.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Exhale.
The next inhale,
Taking it all the way in,
All the way up.
Holding at the top.
Taking that last bit of air if you need it.
And then getting ready.
Melting down the shoulders.
Relaxing the jaw as you exhale in and all the way out to the very bottom of your breath.
Then find your natural pace.
Just find your natural rhythm.
Allow the breath to regulate as you come back.
Allowing the relaxation to wash over you.
Feeling the subtle rise and fall of the belly.
And just allowing this ease,
This gentleness to go with you.
With whatever's next in your day.
And just thank yourself for showing up today.
And I thank you.
