Welcome.
Today we'll move into a brief practice of the simple yet powerful breathing technique.
Known as box breathing or the four-sided breath.
This is a powerful tool for finding more ease inside.
Creating greater clarity and focus in the mind.
It can even help reduce chronic pain as it reduces tension in the body.
This technique we inhale for approximately four counts Then pause and hold the breath for approximately four.
Exhale for approximately four.
And then again,
Hold the breath for approximately four.
Give it any time holding the breath.
Uncomfortable you can simply move into the inhalation or the exhalation.
You're welcome to have the eyes open or closed for this practice.
The body is relaxed,
At ease.
I invite to find a comfortable seated position if possible.
Roll the shoulders up.
Back and down.
Feel them relaxing down.
Feel the top of the head lifting up toward the sky if you're in a seated posture.
The spine lengthens up.
Allow a slight space between the teeth.
So the jaw can soften.
Let's take a deep breath in.
Exhale completely.
And now through the nose,
If possible,
We'll inhale for four.
Two.
One,
Pause and hold the breath.
Relax the shoulders.
Exhale for three,
Too.
One,
Pause and hold the breath.
The faces relax.
Inhale four.
Three.
To.
One pause for.
Three,
Two.
One,
Exhale through the nose.
And pause.
Inhale.
Rise and hold.
Exhale.
Hot.
Inhale.
Pause.
Exhale.
Paws.
Continue to breathe in this way,
Counting in your mind.
Even with the counts and the holds.
Your bodies relax.
We release any sense of efforting.
As we flow into this four-sided breath.
Or a few minutes together.
A few more rounds of breath like this.
After you complete your last hold.
Return to a natural relaxed breath.
Feel the body softening a little more,
Letting go.
Feel your body supported.
By whatever is beneath you,
Behind you.
Slowly move fingers and toes.
And when you feel ready.
Open the eyes.
You can use this practice.
As often as you wish.
Any time of day.
To return.
To greater equilibrium.
Thank you for sharing your practice.
All my love.
