Welcome everyone. Today I'd like to introduce you to a breathing method called box breathing.

It's a breathing method that promotes stress reduction and can be used at a moment's notice. Once we get the hang of it.

It takes a little practice but once we find our rhythm with it, it can be a very useful tool if we find ourselves, holding our breath when we feel anxious or nervous or stressed.

The advantage of a breathing technique is that it can be done in a lot of different situations.

We can use it when we're walking, when we're studying.

When we're taking a test or when we're in class.

We can also use it maybe when we're in a social situation or before we go to bed to get a good night's sleep.

You can Google box breathing, and you can find many helpful resources as well. And there's even some diagrams that can be helpful to you as well.

For now I'll explain it, and we can practice a little. So let's begin.

Box breathing is the practice of breathing in, for four seconds, holding that breath for four seconds. Exhaling for four seconds, and then holding the exhale, for four seconds.

You can try to imagine a box, while you're doing it.

And you keep repeating that cycle, over and over again.

Ready. You can find a comfortable position. While we practice.

So let's go.

Inhale, 1234. Hold it. 1234. Exhale, 1234, hold it. 1234.

Inhale, 1234, hold it. 1234. Exhale, 1234. Hold it. 1234.

Inhale, 1234, hold it. 1234. Exhale, 1234.

And so on.

Keep trying it on your own.

Silently counting to yourself. Inhale, 1234.

Hold it. 1234. Exhale, 1234. Hold it. 1234

I'll ring the gong when we're done.

(gong ringing)