Stop scrolling. Lets breathe...

Let’s explore another breathing technique.

This technique is called Box breathing.  That is because each of the 4 steps is equal parts, like the sides of a box.

  1. Find a Comfortable Position:

    • Sit or lie down in a quiet and comfortable place.

    • Close your eyes if it helps you relax.

  2. Begin by Exhaling:

    • Take a slow, deep breath out through your mouth, completely emptying your lungs. Relax your shoulders and jaw.

  3. Inhale Slowly Through Your Nose:

    • Inhale deeply and slowly through your nose to a count of 4 seconds. Imagine drawing the breath into your belly, not just your chest.

  4. Hold Your Breath:

    • Once you've inhaled fully, hold your breath for another count of 4 seconds. Keep your body relaxed.

  5. Exhale Slowly Through Your Mouth:

    • Slowly exhale through your mouth for a count of 4 seconds. Feel your belly deflate as you release the breath.

  6. Hold Your Breath Again:

    • After exhaling completely, hold your breath again for 4 seconds before starting the next cycle.

  7. Repeat the Process:

    • Continue this cycle of inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds.

    • Aim to complete several rounds (4-6 cycles) initially, gradually increasing as you become more comfortable with the technique.

Tips for Box Breathing:

  • Focus on making each phase of the breath (inhale, hold, exhale, hold) equal in duration.

  • Use a mental count to maintain a steady rhythm.

  • If you find yourself getting distracted, gently bring your focus back to the breath and the counting.

  • Practice box breathing regularly to help manage stress, increase relaxation, and promote a sense of calm and focus.

Box breathing is a versatile technique that can be used anywhere and anytime we need to center ourselves, reduce anxiety or anger,  raise our vibration, and/or elevate our quality of life. 


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