Hi,
I'm Sophie van Aanholt and welcome to Distress Lab.
This is your box breathing practice.
So box breathing is a simple but very powerful technique.
It consists of an inhale,
A hold,
An exhale and an unhold at the bottom of the exhale.
All for a count of four or five.
This technique aims to return the breath to its natural rhythm.
It can help you clear your mind,
Focus and relax whenever you need it.
So make yourself ready.
Find a comfortable seat or lay down if you prefer to lay down.
And when you feel ready,
Gently close your eyes.
We'll just start by a few deep breaths first.
So long,
Slow,
Deep breath in through your nose,
Filling your lungs.
And an audible sigh out,
Letting go,
Emptying the lungs.
And do this one more time,
Big inhale.
And a gentle,
Complete exhale.
And I will just start with a box breathing in three.
Inhale.
Hold.
And an exhale.
Hold again.
Inhale.
For a count of four.
Hold for four.
And an exhale for four.
Holding at the bottom of your exhale.
Inhale again.
Hold at the top.
And an exhale.
Letting go.
Hold again.
Inhale.
And exhale.
Really letting go into this exhale.
Hold at the bottom.
And an inhale again,
Big inhale.
Hold.
And exhale.
Relaxing.
Hold again.
Inhale,
Fill the lungs.
And an exhale,
Gently.
Hold at the bottom.
Inhale,
Filling your lungs.
Hold at the top.
And an exhale,
Let go.
Hold again.
Feel the stillness.
Inhale.
And a gently exhaling.
Hold again.
Inhale.
Fill.
Exhale.
Release,
Let go.
Hold at the bottom of the exhale.
And I will letting go the holds.
So just breathing in.
And I'm breathing out.
Breathing in,
Filling your lungs.
And an exhaling,
Letting go,
Emptying the lungs.
Couple times more.
Deep inhale.
Complete exhale.
Last time,
Deep inhale,
Filling the lungs.
And an exhaling,
Releasing,
Relaxing,
Softening.
And a hold at the bottom.
Empty lungs.
Tuning into the softness.
To the space.
And whenever you feel like breathing in again,
Take it in.
Thank you for practicing with me today.
