Hello,
My name is Billie and I'm here with you today to introduce you to the Box Breath technique.
Find somewhere comfortable and take a moment to ground yourself in the space that you are in.
I'm going to guide you through our practice today of inhales and exhales through the nose.
Take a moment to either get seated or take a lay down and release the tension from your body.
As you ground yourself down,
Moving your shoulders away from your ears,
Maybe widening your jaw slightly to release any tension from around your mouth.
Box breathing is also known as square breathing due to the fact that this technique is broken down into four equal parts.
For this we will be beginning with a gentle inhale for the count of four through our nose,
Followed by a hold for four,
A further exhale through our nose to the count of four,
Followed by a further hold to the count of four before we start the pattern again.
The slow holding of the breath allows us to stimulate the parasympathetic nervous system,
Instilling a grounded feeling and a sense of being in control.
I'd like you to take a moment now to turn in and become aware of your breath.
Where do you feel that breath flowing within you?
Maybe it's deep down low inside your belly.
Maybe you can feel that breath wandering up towards your chest or flowing out through your nostrils.
Maybe it's tickling the back of your throat.
Take a moment here to send the breath down inside your belly,
Breathing wide and full.
And in a second we're going to begin our box breathing pattern together,
Reminding yourself that throughout our time together we are going to be inhaling and exhaling through your nose.
So when you're ready now,
Let's take a deep inhale.
One,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Again in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Again in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Release,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Good.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Release,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Good.
Continuing with that rhythm now in your own time.
Maybe as you're inhaling,
You're thinking to yourself,
In this moment all is well.
I am calm.
I am enough.
I am amazing.
And when you've completed your next round,
I'd like you to take that breath back down to your lower belly.
Let's take a few rounds of deep breaths in through your nose and releasing through your mouth for a moment here.
I'd like you to turn in,
Really observe your body.
What is happening as you take a moment to pause and scan your body,
Your heart and your mind for any tension,
Any discomfort that you may be feeling throughout this practice.
When you take your next exhale,
Go at any of that tension,
Any negative thought patterns that you may be holding here.
Let's really take a moment to be in this present moment and thank our breath for all that it is doing for us right now.
And when you're ready,
We'll take it back to a slow box breath this time.
So let's move together.
Let's take it in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Release,
Two,
Three,
Four and hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Four,
Release,
Two,
Three,
Four and hold,
Two,
Three,
Four.
Continuing in that way now.
And as you're doing so,
I'd like you to picture a ray of light connecting your heart to your higher self here.
Really focus on feeling the vibrations stretching through the realms.
With each inhale,
You are feeling splendor of the light flowing into you.
And as you hold,
You are feeling the maximum benefit of that light flowing within you.
And with each exhale,
Imagine yourself flowing further towards that light source,
Towards the majestic beauty.
Let's take two more rounds of that beautiful box breath now,
In your own time.
Remembering we are inhaling and exhaling through the nose to an equal count of four with those beautiful holds in between.
If your mind wanders away from your breath,
Gently guide it back.
Try not to get frustrated or upset.
It happens.
It can take years to gain complete control over your mind.
So don't beat yourself up.
And on your next round,
I'd like you to pause and take that breath back down to your lower belly.
Breathing wide and full.
This technique can be used anytime you recognize that you're in a fight or flight mode.
You want to feel calmer,
More connected to yourself,
More grounded in your practice,
With a greater focus.
Remember that you can always call on the breath.
It is a free tool to use at your disposal whenever you should need.
Thank you so much for practicing with me today.
