Mona Sharma guides a five-minute box-breathing practice: inhale for four counts, hold, exhale, hold, repeat five times. She adds the mantra Om synced to each breath segment and suggests using it throughout the day for stress relief and focus.
Chapters
Namaste. Begin by finding a comfortable seat. You can do this breathing exercise with your eyes open or closed. It may feel easier to begin with eyes closed until the style of breath work becomes more natural for you. Lengthen your spine. Create space around your lungs to breathe. Inhale through your nose. Exhale through your nose. Soften your jaw. Relax your forehead. Allow your shoulders to melt away from your ears and soften the back of your neck. Let your belly go. No restrictions as we focus on the feeling of stillness, expansion and a sense of calm. Keep up with deep breathing. In a few moments we'll begin a four part breath that will sound like inhaling for the count of four, holding the breath, retaining for the count of four, exhaling for the count of four, and then holding it out again for the count of four. We'll be doing this five times together. Allow my voice to guide you through it as we move through this box breathing. Notice if any tension or turbulence comes up and bring your awareness back to your breath. And try to maintain a relaxed posture in your spine and in your shoulders. If you need some mental focus, you can follow the count with me in your head. You can focus on the area of your third eye between your eyebrows, your heart center, or the expansion of your chest or simply the coolness of the air through your nostrils as you inhale and the warmth of the air leaving as you exhale. Notice which of these feels soothing for you. Keep inhaling peace. Exhaling stillness. You might like to use a mantra. The mantra Om pairs beautifully with breathwork as it's a word with powerful and positive vibration which aligns you to the vibration of the universe, the sound of creation. Use it to allow you to feel stillness and calm. Let's begin when you're ready. Inhale om 1 om 2 om 3 om 4 retain ohm 1 ohm 2 ohm 3 ohm 4 exhale ohm 1 ohm 2 oh m 3 ohm 4 hold it out. Ohm 1 ohm 2 ohm3 ohm 4 inhale a 1 ohm 2 ohm 3 o 4 retain om 1 ohm 2 ohm 3 Ohm 4 exhale ohm 1 Ohm 2 ohm 3 ohm4 hold it out. Oh 1 ohm 2 ohm 3 OHm 4 inhale oh 1 ohm 2 ohm 3 OTHm 4 retain ohm 1 Ohm 2 Ohm 3 o 4 exhale. Ohm 1 ohm 2 Ohm 3 Ohm 4 hold it out. Oh 1 Ohm 2 o 3 o 4 inhale ohm 1 ohm 2 Ohm3 ohm 4 ohm retain om 1 ohm 2 o 3 o 4 exhale ohm 1 oh m 2 o 3 o 4 hold it out ohm 1 ohm 2 o 3 ohm 4 keep it going one round on your own. Focus your mind. Relax your shoulders. And when you're finished, relax. Breathe naturally. Notice the vibration of your body or any sensations that you're feeling. Notice your heartbeat, any sensation in the jaw. Allow your breath to calm to return to a normal pace. Just breathe. This practice can heighten performance and concentration while also being a powerful stress reliever. You can use this when you're out in the world before you start your day whenever you need it. With practice you can lengthen the duration of your session to suit your needs. When you're ready, bring your awareness back to your seat, back to your feet. Start to feel grounded. Notice the calm of your breath, the stillness of your mind. Set the intention to carry this with you throughout your day. Slowly open your eyes. Take your hands to heart center. Namaste.
