Balancing Breath Step by Step Guide

Box Breathing Practice: Finding Balance

Using your breath to improve your wellbeing is a wonderful tool that you can use anytime, anywhere, to enhance your feeling of wellbeing. Take 10 minutes and embark on a new journey that interweaves community, heritage, and history with the rhythm of your breath.

1) Choose your location

This might be a local beauty spot or heritage site, or your own home. Make yourself comfortable and close your eyes if it is safe to do so.

2) Relax your body and draw your attention to the breath

Firstly, just notice it, then try to make it smooth, soft, and gentle.

3) Inhale for a count of 4

Just keeping the breathing smooth, soft, and gentle.

4) Now, exhale for a count of 4

Keep the breath smooth and soft.

5) This time, inhale for a count of 4

Imagine drawing in the fresh air from the public parks and woodlands, all of the wonderful green spaces around you.

6) Now, exhale for a count of 4

Gently releasing the breath, and imagine letting go of anything that you need to.

7) Inhale for a count of 4

Again, draw in all that lovely fresh air, filling yourself up with all the history around you.

8) This time, hold your breath for a count of 4

And consider everything that goes on in the community around you… events, gatherings, festivals, life happening around you all the time, everyday.

9) Exhale for a count of 4

Gently releasing the breath, letting go of any thoughts or limiting beliefs that can sometimes keep you from immersing yourself in the community and heritage around you.

10) Again, hold your breath now for a count of 4

And reflect on the strength and resilience you have, that your community has had through the ages.

11) Repeat for approx. 7-8 minutes

Set a timer if this will help you relax.

12) Return to your normal breath

And gently open your eyes bringing your attention back to the present. Move slowly and come back to the space you are in.

Finishing Thought

Try to incorporate mindfulness into your everyday. See if you can take more notice of what is around you, consider visiting a local heritage site, or take a walk in one of the local parks or woodlands considering all the history that surrounds you. Doing this regularly can improve your overall sense of wellbeing and help you find balance.
Return to Mindfulness Tools

Your Personal Wellbeing Toolkit

Social Wellbeing Questionnaire

Mindfulness Audio & Visual Tools

Wellness Worksheets

Your Guide to Wellbeing Through Heritage

Heritage Groups and Organisations

Wellbeing West Fife
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