Recently, I completed a training course that at times I found challenging. I am grateful that during this training, a discussion arose around self-compassion. In this discussion I recognised that sometimes, in the pursuit of motivation and success, it can be easy to become swayed by our inner critic.
Breathwork is becoming more commonly used in day to day life. It's popularity is due to how effective it is, and those who use it as a regular tool for wellbeing, know that it has an accumulative effect.
One of our favourites is the simple box breathing breathwork practice. Box breathing is a simple and effective technique that can help you feel calmer, more focused, and more grounded.
Below is a step by step guide to the practice.
Breathe in slowly through your nose for a count of four. Hold your breath for four seconds. Breathe out gently through your mouth for four seconds, then hold again for four seconds before taking your next breath.
Continue this pattern—inhale for four, hold for four, exhale for four, hold for four—for as long as feels comfortable.
As you breathe, you may also gently tense your muscles during the inhale and relax them as you exhale, noticing the difference between tension and release.
Keep your attention on your breathing throughout the exercise.
Notice the sensation of each breath as it enters and leaves your body.
If your mind wanders, gently bring your focus back to your breathing without judgement.
Continue until you feel more settled, relaxed, and grounded in the present moment.