Transcript:
The box breathing technique, also known as square breathing, is a simple and effective breathing exercise that can help promote relaxation and reduce stress.
Here's how it works:
1. Find a comfortable seated position or lie down on your back.
2. Begin by taking a slow, deep breath in through your nose for a count of four seconds. Feel your lungs fill with air and expand.
3. Hold your breath at the top of the inhale for another count of four seconds. Focus on the sensation of stillness and fullness in your body.
4. Slowly exhale through your mouth for a count of four seconds, releasing all the air from your lungs.
5. Hold your breath at the bottom of the exhale for another count of four seconds. Embrace the feeling of emptiness and relaxation.
6. Repeat this cycle of inhaling, holding, exhaling, and holding for a total of four breaths, creating a "box" shape with each phase lasting four seconds.
7. As you continue with the box breathing technique, try to focus on the rhythm of your breath and the sensation of calmness that it brings to your body and mind. This breathing exercise can be done anytime and anywhere to help you center yourself, reduce anxiety, and improve your overall sense of well-being. Practice regularly to experience the full benefits of the box breathing technique.
Practice with me now.
Inhale 1, 2, 3, 4
Hold 1, 2, 3, 4
Exhale 1, 2, 3, 4
Hold 1, 2, 3, 4
Continue in your own time, try to focus on the rhythm of your breath and the sensation of calmness that it brings to your body and mind.