Welcome.
Find your way to a comfortable seat.
Close your eyes and take a couple deep breaths.
Take one more.
Breathing in and let it go.
We're going to come into a practice called box breathing.
Thinking about a box,
You know it has four sides as does this pranayama.
So as you get comfortable,
Lengthen up through your spine,
Shoulders over the hips.
Hands rest comfortably at your knees.
We're going to breathe in through the nose for a count of four.
Let's begin.
One,
Two,
Three,
Four.
Breathing deep into the lower lungs,
Hold your breath now for a four count.
Two,
Three,
Four.
Now you're going to exhale through your mouth for a count of four.
Two,
Three,
Four.
And you're going to hold here at the bottom.
Two,
Three,
And four.
Repeating this.
Inhale.
One,
Two,
Three,
Four.
Hold at the top.
Two,
Three,
Four.
Exhale through the mouth.
Two,
Three,
Four.
And pause.
Two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
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 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.
Last round,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four.
Smooth long breath in.
Long breath out.
Breathing in peace and calm.
Inhale.
Breathing out worry,
Tension and stress.
Exhale.
Bring your palms together in front of your heart.
Thank yourself for setting aside this time to become more easeful,
Peaceful,
Healthy.
Thank you for practicing today and Namaste.
