Box Breathing Relaxation Technique

Hi,

I will be leading you through an easy deep breathing and relaxation technique called box breathing to help calm your nervous system and decrease stress in your body.

I invite you to get comfortable wherever you're at,

Move around if needed,

Gently close your eyes.

Allow your body to relax.

Arms resting by your side.

Shoulders relax.

Take some nice slow breaths.

Inhaling,

Feeling your chest expand and exhaling,

Releasing any tension you may be holding on to.

Now I want you to visualize a square in your mind and that for a count of four,

We will follow a specific breath pattern.

Let's begin.

Inhale for a count of one,

Two,

Three,

Four.

Hold your breath for a count of one,

Two,

Three,

Four.

Slowly exhale for a count of one,

Two,

Three,

Four.

And hold for a count of one,

Two,

Three,

Four.

Let's repeat.

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

Continue to do this at your own pace.

Remember that there is no wrong way to do this and focus on your breath.

Inhale for a count of three,

Four,

Five.

Exhale for a count of six,

Seven,

Eight.

Exhale for a count of nine,

Ten.

As you finish the last count of four to complete your square,

I invite you to slowly bring your attention back to the room and slowly open your eyes.

Taking deep breaths helps bring oxygen to our bodies and focusing on the breath helps bring us to the present,

Sending you good energy for an amazing day filled with calm and ease.