Hello dear friends,
Today I am going to guide you through an exercise called Box Breathing,
Also known as Square Breath.
Breathing exercises help us shift from the sympathetic fight or flight nervous system into the parasympathetic rest and digest state.
This allows both body and mind to move into a state of calm and relaxation.
This is especially helpful when we are feeling stressed,
Anxious or reactive,
Helping us to move into a state of response rather than reaction.
Please find a comfortable seated position,
If you are on a chair with your feet flat on the ground,
Your palms resting on your lap or gently placed over your belly,
Or sitting cross legged on the floor ensuring your spine is long and straight.
Alternatively,
If sitting is uncomfortable,
You may choose to lie down.
Now let me explain how the breath pattern works.
We will inhale to the count of 4,
Then hold the breath gently and kindly for 4,
Then exhale slowly for a count of 4 and finally holding the out breath for 4.
This completes one full round of Box Breathing.
If at any time counting to 4 feels too long,
You can reduce the count to 2 or 3,
Always listening to your body and working within your comfort.
You may also extend the length if you feel you can expand a little more.
Now gently close your eyes,
Take a nice deep breath in through your nose and sigh it out through your mouth.
Take another deep breath in,
Maybe squeezing your shoulders gently up towards your ears as you inhale and as you sigh it out,
Allow your shoulders to drop and relax.
Let's do that once more.
Inhale deeply,
Lifting your shoulders as you wish,
Squeezing your entire body with your breath and then exhale with a sigh,
Softly relaxing your shoulders down.
Now preparing for Box Breathing.
I will count for you for the first few rounds and then I'll allow you to continue at your own pace.
Inhale through the nose,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Inhale,
2,
3,
4,
Hold,
2,
3,
4,
Inhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Inhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale.
Perhaps the temperature on the skin,
The coolness or warmth of your breath,
Bringing your awareness to your sit bones,
Feeling your connection to the chair or floor beneath you.
Take another steady deep breath in,
And as you exhale,
Gently lower your chin to your chest.
When you're ready,
Slowly open your eyes as you lift your head,
Bringing yourself gently back into your body and the here and now.
Thank you for practicing with me today.
