Box Breathing

Breathing, Panic

Hi there. My name is Dana, and we are going to practice boxed breathing. So always breathing in through the nose will begin to regulate the nervous system. And then I'm going to invite you to exhale as well, but you can exhale through the mouth or the nose. So I want it to feel most comfortable for you. Okay? So find a comfortable seat, close the eyes. We're going to take one cleansing breath, take a big deep breath in through the nose , and then exhale out through the mouth . Let's do it again. Inhale , exhale . And then inhale , and exhale . Amazing. Now listen to my cues. Eyes open or closed. You're going to inhale for one, two, three, four. Hold for four, three, two, one. Exhale for four, three, two, one. Hold on the exhale for four, three, two, one. Inhale for one, two, three, four. Hold, Exhale, four, three, one. Hold, four, three, two, one. Let's do it again. Inhale, one, two, three, four. Hold, Exhale, four, three, two, one. Hold, four, three, Go ahead and repeat that two more times on your own, at your own pace. Your body is learning that it can bring itself to a regulated state. Your body is learning that it can come to this place of center. Your body and your nervous system are starting to learn that it has a center, that it's safe. I want you to do this any time you feel stressed or unsafe or if you just need to find your center. Thank you so much. I hope this helps. Have a beautiful day.