Inhale & Exhale with B

Hello everybody. Good afternoon. Hopefully you're having a good weekend. We're here with another breathing exercise. So today we're going to be focused on boxed breathing. So that's a timed breathing for your inhale. Hold. Exhale, hold. So it's kind of four sections that you can look at it almost in a box. Just as it said, boxed breathing. So when we begin, well let's, let's go ahead and say that, you know, we're going to go through the boxed breathing. We'll do um, you know, 5 seconds to start.

We'll move our way up to 6789. And ten after ten we'll do some kind of breath holds to expand the lungs and that will be the end of the exercise. So we're going to go ahead and run through it. So go ahead and find yourself a seated position that's comfortable. I'm just here in a bed or you can do it in a chair. You can do it lying down and just focus on following along. So if you find a comfortable seated position, let's go ahead and begin now. So let's take our first inhale. Just a few breaths just to get comfortable.

Warm up your lungs before we start the practice. So let's go ahead and start with a big inhale. And just let it out and really feel the expansion of the full breath. We'll just do a couple of those. Always feel it in your diaphragm all the way down to your belly to your chest and imagine it coming to the top of your head. Even so, you can even take a last inhale to get that last bit. Those last sips, imagine it almost in your head range. So you get this full spectrum here. Okay. So now that we're all comfortable and we're ready to get started, let's go ahead and start with our boxed breathing.

So we'll go ahead and start with our inhale. 5 seconds. So inhale, now hold. Exhale, hold. Inhale, hold. Exhale, hold. Let's go to 6 seconds. Inhale, hold. Exhale, hold. Inhale, hold. Exhale, hold. Seven. Inhale, hold. Hold. Inhale, hold. Exhale, hold. Exhale, hold. Let's go to eight. Inhale, hold. Exhale, hold. Inhale, hold. Exhale, hold. Let's go to nine. Inhale, hold. Try to space it out. It's okay. Exhale, hold. Really try and space it. Allow it to last. Inhale, hold. Inhale, hold. Let's go to ten.

Inhale, hold. Hold. Inhale, hold. Exhale, hold. Inhale, hold. And release. Hold. Let's take a breath. Just notice how you feel for a moment. See how that kind of affected you. How did you start and how did it feel towards the end? Did you notice any difference? Hopefully a positive difference. So, to wrap this up, let's go ahead and finalize with some expansion with the lungs. So we're going to go ahead and inhale and hold at the top. Once we're here, let's breathe in a little bit more, all the sips, and release with a big sigh.

Let's do that one more time. Breathe it all in. Get every sip that you can at the top and hold. Feel it all expanded, everything in. Sip at the top, hold. You can feel it all the way. And release. Okay, last one, let's go all the way in. And we're going to give a big dragon's breath out for our final, final breath. Okay, ready? All the way in, sip at the top, hold, and let it all out. Whatever that looks like for you. Hopefully it feels good. Get all those facial muscles kind of condensed and squeezed.

Feeling nice. It's a good way to release tension in your face and your body. So I hope you guys enjoyed that class today. You can take that with you wherever you are. You can just take a five minute break. It's very easy to get this in very quickly, and it's a very good way to bring your stress level down very quick and easy. It's almost like mimicking things, like when we get into states of anger or states of anxiety, our body naturally goes into a deeper, stronger breathing rhythm. So maybe if we can tap into that before we even get to these states where we have to, we can start to reverse the process of these negative effects.

So with that, I hope you have a good day, enjoy the rest of your weekend, and I'll see you next week. See ya.