Hello my name is Paulina and today we are going to be doing a practice based off of box breathing so that we start to regulate our body which will in turn regulate our mind,
Slowing down our thoughts,
Slowing down our body.
It's going to support our nervous system in getting us out of fight-or-flight mode and into rest or digest so we're going to be relaxing our body,
Relaxing our mind by starting to gently add some control to our breathing.
This practice can be done any place,
Any time,
As soon as you start to feel fiery feelings or a sense of stress in your body or mind come back to this practice.
You can do it standing or seated,
Wherever you're at,
Taking a big breath in,
Big breath out and we'll begin.
We're going to take three groups of five breaths,
First naming our inhales and exhales to get out of our heads and into our body,
Then we will inhale and exhale for each account of five.
That's going to start to slow down and regulate our breath and then finally our third round of five breaths.
We'll inhale for five,
Gently pause at the top and then exhale for five.
So to begin we'll do an inhale,
Exhale,
Inhale two,
Exhale two,
Inhale three,
Exhale three,
Inhale four,
Exhale four,
And inhale five,
Exhale five.
Now breathing for a count of five we'll inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Again inhale two,
Three,
Four,
Five,
Hold,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Hold,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Hold,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Hold,
Exhale two,
Three,
Four,
Five,
Inhale two,
Three,
Four,
Five,
Hold,
Exhale two,
Three,
Four,
Five,
Last one,
Inhale two,
Three,
Four,
Five,
Hold,
Exhale two,
Three,
Four,
Five,
Now simply letting your body breathe itself,
Letting your shoulders relax away from your ears,
Any residual tension melting as you exhale and notice what a shift this practice has created in your body and mind,
Knowing you can come back to this at any time,
Bringing this sense of ease and calm with you for the rest of your day.
