Four Count Box Breath
A Pranayama Practice
Here is the audio to follow for the pranayama practice - feel free to download and use it whenever you need it.
TRANSCRIPT:
Hello and welcome to Cultivating Chill.
My name is Vikki Velasquez and today, we will practice pranayama using a 4-count box breath breathing technique.
Perfect for exploring the four parts of the breath, the box breath is when the inhale, exhale, and suspension of breath are each for an even count, like for a count of three or a count of four.
The four parts of breath invite the visualization of a box. Each breath phase represents a line in the box, hence the name, box breath.
Before we begin – Please note - If you are experiencing a shortness of breath or experience chronic breathing disorders, please do not participate in the practice but feel free to observe. Also, if at any time you feel overwhelmed or short of breath, let go of pranayama and let your breath breathe itself.
We’re going to inhale for a count of four, hold for a count of four, exhale for four, and then hold for four. We will continue to repeat the cycle 12 times. Practice will be about 3 to 4 minutes.
I invite you to sit up tall in a comfortable seat, either in a chair or cross-legged on the floor, maybe with your back against a wall for extra support.
Let’s take a moment to align the body. Ears should be floating over your shoulders, shoulders are over hips.
Your hands can rest in your lap or on your thighs. Palms can be up or down. If your palms are up, you are open to receiving energy. If your palms are down, you are conserving energy. Yogi’s choice.
I invite you to gently close your eyes.
Take a big revitalizing inhale - Inhale.
Let it go with a cleansing exhale - Exhale.
Just feel your natural breath for a moment, the feel of the inhale, the feel of the exhale.
Let’s begin and take a breath to align with one another. Inhale–exhale.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Inhale–1, 2, 3, 4. Hold–4, 3, 2, 1. Exhale–1, 2, 3, 4. Hold–4, 3, 2, 1.
Release your pranayama–let the breath breathe itself.
Silent count of three inhales and exhales.
If your eyes are closed, whenever you are ready, feel free to gently open your eyes.
Let’s bring our hands to a prayer position, hands to heart center.
The light in me honors the light in you. Namaste.
Cultivating Chill hopes you found the information and breathing practices informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.