My name is Derese and welcome to this guided breath practice.
One of the most effective ways to calm and restore yourself is through your breath.
By slowing down and mindfully controlling your breath,
You can slow your heart rate and ease stress and anxiety.
One simple way of doing this is with a four-count breath.
This is a great tool to tap into any time of the day to breathe your way into a calmer state of being.
Let's begin.
Sit comfortably.
Focus on the natural flow of your breath.
In and out through your nose.
Chest expanding on your inhale.
Releasing on your exhale.
Close your eyes.
Allow thoughts to pass.
Remain focused on the flow of your breath.
Imagine the simple shape of a square.
Four equal sides.
Begin to trace each side of the square with your breath.
Creating a rhythm.
And counting in your head as you do so.
Releasing the sides.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Allow that pattern to keep flowing.
Flowing the outline of the square.
You can keep tracing the square with your breath in your mind's eye,
Or keep your attention on the gentle flow of the air moving in and out of your lungs.
Continue this flow as long as you desire.
Inhaling.
Holding.
Exhaling.
Holding.
Finding balance and calmness through your breath.
