Step into the calm within. In this 15-minute session, wellness expert Faith Hunter guides you through Box Breathing, a simple, grounding breath technique that creates internal spaciousness and ease. This is your sacred pause. A moment to reset. A moment to remember the stillness that’s always been inside you.
Faith Hunter is bringing you another breathwork practice inspired by the theme of the month. This month's theme is balance. Today's practice is this beautiful box breath. It does support in balancing the body, the mind, as well as the soul.
This session is inspired by the theme of the month, which is balance. Take a couple of deep breaths in and out of your nose. Notice if there's any tension or stress moving through your legs, your shoulders. Think about what you want to feel like at the end of our short practice.
Cadre: The breathing practice that we're going to do is again called box breath. We're basically going to create a square or box with our inhales and exhales. Cadre: I'm really looking forward to creating and sharing some content for July, the theme for July is freedom.
Hello. Hello there, Cadre. This is Faith, and, yeah, today is Tuesday. Yeah. I am so delighted to bring you another breathwork practice inspired by the theme of the month. This theme of the month is balance. And today's breathwork practice is this beautiful box breath, or you may have heard it called square breath. And it does support in balancing the body, the mind, as well as the soul. Before we dive into that, let's get centered really quickly. There's some people popping on. So for those of you that are popping on, I repeat myself again.
My name is Faith Hunter. Today I am going to teach a breathing practice, and we're going to take a moment of stillness and this particular breathing practice, and this session is inspired by the theme of the month, which is balance. Let's go in and close our eyes if that feels comfortable for you, or know that you can keep your eyes open. And I just want you to take a couple of deep breaths in and out of your nose. Just give yourself about a minute to completely arrive. Arrive in this physical moment in your body.
Notice if there's any tension or stress moving through your legs, your shoulders. Just give yourself a opportunity to settle in. And as you take these next few breaths, I want you to think about what you want to feel like at the end of our short practice. Do you feel. Want to feel a little more centered? Do you want to feel a little more grounded? Do you just want to, like, be void of stress? Right. Maybe there's some tension in your physical body, and you want to use this practice as an opportunity to find a little more freedom so that you can release and settle in.
All right, take another deep breath in. This time, I want you to hold and retain your breath and then exhale out of your mouth. Yeah, yeah, I agree. It's perfect moment to chill. So the breathing practice that we're going to do is again called box breath, and. Or you may have heard it called square breath. And we're basically going to create a square or box with our inhales and exhales. We're basically going to inhale for four counts. You're going to hold and retain your breath for four counts. Then you're going to exhale slowly out of your nose for four counts, and then at the end of that, you're going to pause and hold the breath out for four counts, and then we start all over.
So I'll guide you through the first few rounds, and then I'll let you kind of settle in at your own pace and rhythm and know if four feels too quick. Or too fast. Right. Know that you can slow it down. You can do 6, 6, 6, 7, 7, 8. 8, right. 5. Whatever feels right for you. All right, so just start with four. Okay. Again, you can close your eyes or keep them slightly open. Relax your shoulders. Rest your hands wherever it feels comfortable for you. And let's begin. Inhale, two, three, four. And then hold the breath.
Two, three, four. Exhale out of your nose. Two, three, four. And then pause. 2, 3, 4. Inhale, 2, 3, 4. And hold. 2, 3, 4. Exhale, 2, 3, four. And pause. 2, 3, 4. Inhale, hold, exhale, pause. Keep going. Inhale, hold, exhale, pause. Inhale, hold, exhale, pause. It's going to continue a few more rounds on your own. It taking your time. We have about one more round. And wherever you are, finish out your final round and you're in on that pause after the exhale. Okay? And then I want you, whenever you're ready, to take a deep breath in through your nose, hold and retain the breath.
Now see if you can sip in just a little bit more air. Keep holding the breath just a few more seconds. Now exhale completely. And now just allow your breath to flow naturally in and out of your nose. So wherever you're seated, notice any sensations that are moving through your body. Notice the difference between when we first started. And now bring awareness to the soles of your feet, your legs, and your hips. Knowing that the lower half of your body is feeling a little bit more grounded and steady.
As the breath continues to flow in and out of your nose, observe your spine. Are you sitting up tall? Allowing your own natural energy to flow through with each inhale and exhale. And then allow your awareness to come right between the center of your chest. Now, when your awareness comes there, I want you to place your left hand over the center of your chest and your right palm on top of that. And still breathing deeply in and out of your nose. Just kind of repeat to yourself. Do a little few affirmations.
As I say, I am safe and steady. I am safe and steady. One more time together. I am safe and steady. And then thank yourself for showing up fully, completely arriving in this moment. As your hands start to fall, you can begin to blink your eyes open. And definitely, if you have any questions, I'll stay on for another minute. Yeah, or just let me know. Know how you feel in this moment. That's always important, that feeling sensation. And I want to say thank you. Yeah, thank you so much. I'm really looking forward to creating and sharing some content for July, the theme for July is freedom.
So we're definitely going to be doing some breathing practices and some moments of stillness to just kind of tap into that sense of inner freedom. Right. Hey, thank you so much. Yeah, I feel calm. Absolutely. That's exactly what I want, is to have each and every one of you feel steady and calm. Right. We are experiencing so many moments of discomfort, challenges, stress in our collective lives. And so having the opportunity to come onto apps like this, where we are specifically focused on our overall health and well being, is key and essential.
And I feel extremely lucky to not only be a contributor here on Cadre, but also be able to tap in and connect with others here as an observer and as a user. So, contributor and a user, this is truly a blessing and a joy to show up here on this app and provide some service to each of you, but also receive some amazing quality content. All right, guys, thank you so much. Definitely. If you are not following me yet here on Cadre, go over and follow me and tell your friends. Yeah. Because I'm gonna keep bringing these meditative breathwork practices.
That's mostly what I'm going to bring to you guys, because I'm. Y' all, we need 5, 10, 15 minutes to pause and connect. Okay, Take care and I'll see you next week. Bye.
