This is my intermediate box breathing.
You will breathe in for six seconds,
Hold for six seconds,
Breathe out for six seconds,
And hold for six seconds.
When you breathe in,
You'll want to get a full lung of air.
As much air as you can get into your lungs within those six seconds.
And then as you hold,
Prepare to release all of your air during the exhale.
And when you're at the bottom of the exhale,
Bring your stomach to your spine and make sure and get all of the air out of your lungs.
We'll repeat this process ten times.
Begin by pushing your navel to the spine and breathing out all of your air.
Now breathe in,
Hold,
Breathe out,
Hold,
Breathe out.
Ah,
Hold,
Breathe in,
Hold,
Breathe out.
Ah,
Breathe in,
Hold,
Breathe out.
Ah,
Hold,
Breathe in,
Hold,
Breathe out.
Ah,
Breathe in,
Hold,
Breathe out.
Ah,
Hold,
Breathe in,
Hold,
Breathe out.
Ah,
Breathe in,
Breathe out.
Ah,
Breathe in,
Hold,
Breathe out.
Hold,
Breathe in,
Hold,
Breathe out.
Ah,
Hold.
That concludes the practice.
Breathe normally.
If you'd like to pause here and continue with meditation,
Please do.
Thank you for joining me.
