Hi, Josie Jade here! Join us this morning for a box breathing session.
Introduces the teacher and defines box breathing as four equal parts of the breath, describing the 4-second inhale, hold, exhale, and hold pattern. It notes the technique's flexibility and why it's helpful for stress and focus.
Invites viewers to get comfortable, relax their body and jaw, and offers options like closing the eyes or shortening holds if needed. It emphasizes safety and adapting counts if holding feels uncomfortable.
Leads listeners through several rounds of 4‑second inhales, holds, exhales, and bottom holds with audible counting and reminders to soften the breath. The instructor paces the practice and signals when rounds are left and when the last round begins.
Signals the end of practice with relaxation instructions, allows breath to return to normal, and prompts listeners to notice bodily and mental changes before gently opening their eyes.
Reinforces that even a few rounds are beneficial and encourages using the technique as a quick reset when stressed. The instructor thanks viewers and offers well wishes.
Alright, good morning everyone. This is Josie Jade here and today I wanted to guide you through a really simple breathing practice and this one is called box breathing. And I really love this technique because it is super easy to remember. You can do it almost anywhere and it can be a great tool when you're feeling stressed, overwhelmed, anxious, or if you just want to feel a little bit more grounded and focused. And it's called box breathing because there are four equal parts to the breath, like four sides of a box.
So today we're going to breathe in for four second intervals, and then we'll hold for four seconds, and then we'll breathe out for four seconds, and then we'll hold at the bottom for four seconds. And as you can see, it's like a box. In for four, hold for four, out for four, hold for four. And you can adjust the amount of seconds to whatever feels best for you, but today we're just going to do four seconds to start. All right, and then before we begin, just get into a comfortable position. You can close your eyes if that feels good, or feel free to just soften your gaze.
And of course, if at any point the holding your breath feels uncomfortable, you can shorten the count to three seconds or you can simply return to your natural breathing. All right, let's go ahead and begin. So settle in to the space that you're in. Allow your shoulders to relax, your muscles to relax, your face to soften, and unclench your jaw. And allow yourself to just settle in to where you are. And again, feel free to close your eyes if that helps you to settle in. All right, and then we'll begin.
Take a gentle breath in for one, two, three, four. Hold, two, three, four. Exhale, two, three, 4 hold 2 3 4 and then again inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 and continue 2 3 4 hold 2. Three four exhale two three four hold two three four inhale two three four hold two three four exhale two three four hold two three. And if you can, try to allow your breath to feel a little bit softer and smoother with each breath. Inhale two, three, four. Hold two, three, four. Exhale two, three, four.
Hold two, three, four. Inhale two, three, four. Hold 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. Two more rounds. Inhale two, three, four. Hold two, three, four. Exhale two, three, four. Hold two, three, four. Inhale two, three, four. Hold two, three, four. Exhale two. Three, four. Last one. Hold three, three, four. And relax. Allow your breathing to return to its natural rhythm. And then just take a moment to notice how you feel here. Maybe your body feels a little bit more relaxed and your thoughts a little bit quieter.
Maybe you feel more present. Feel free to gently open your eyes back up if you have them closed, coming back into this space. All right, thank you everyone. That was box breathing. And you don't need a huge amount of time to practice this. Even just a couple rounds can give you a really powerful moment to reconnect with your breath and bring your attention back into the present. So the next time you're feeling stressed or overwhelmed, I hope that you can remember this little tool to help to give you a reset.
And yeah. I hope that you all have a wonderful rest of your Sunday. Thanks so much.
