Hello and welcome.
My name is Elise Ottaway and I will be guiding you through this Samvritti or square breath practice.
This is a beautiful way to strengthen through our breathing chambers,
To reset the nervous system and to recalibrate and calm the mind.
So the simple practice will be an inhale for four,
A hold for four,
An exhale for four and a hold for four.
So when you're ready,
Just take a moment to get comfortable,
Close down the eyes or settle your gaze.
Just start by first connecting to that deeper breath,
Allowing the breath to move all the way down to the base of the belly,
The ribs,
The chest,
Feeling the whole body expand as you inhale and soften as you exhale.
And then when you're ready,
Gently exhale your breath now and we will begin.
We'll inhale two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In.
In and you can either continue with this practice at your own pace or gently release,
Allow the breath to find its own rhythm once again and when you're ready just come back into the space,
Into your body and into your day.
