Here we're going to be practicing box breathing, a simple yet powerful technique that can help calm your mind and body and this is going to take about five minutes. Now find a comfortable seated position, even in a chair like this one or on the floor with your back straight and your hands resting on your lap. Close your eyes and take a moment to settle in. Feel the support of the surface beneath you and allow your body to gently relax.

‍

We're going to be breathing in a pattern of four counts in, four counts hold, four counts out and four counts hold again. This creates a box of equal breaths, helping to regulate your nervous system. Let's begin.

‍

Inhale. Slowly breathe in through your nose for a count of four. Feel your lungs expand fully. One, two, three, four. Hold. Gently hold your breath for a count of four. Keep your body relaxed. One, two, three, four. Exhale. Slowly breathe out through your mouth for a count of four. Empty your lungs completely. One, two, three, four. And hold again. Pause and hold your breath for a count of four. Staying calm and relaxed. One, two, three, four. Continue this pattern of box breathing. Inhale for four, hold for four, exhale for four and then hold for four again. I will guide you through a few more rounds.

‍

Okay. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. As you continue, focus on the rhythm of your breath. Allow each breath to bring you deeper into relaxation. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. And hold. One, two, three, four. You've got it. Feel the calmness spreading through your body with each breath cycle. Let go of any tension or worry. Trust that this moment is helping you prepare for your surgery with a clear and calm mind. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. And hold again. Now gently return to your natural breathing rhythm. Notice how you feel. Allow yourself to be present in this moment of calm.

‍

Remember, you can return to this box breathing technique whenever you need to find calm and release some anxiety.