 At Kaiser Permanente we are on a mission to achieve total health by fostering the well-being of our minds, bodies, and spirits. A technique called square breathing can help us achieve better health by calming the nervous system down to ground us and to heighten our focus as well. It can be done alone or with a large group and in a seated or standing position. So to begin, draw an imaginary square in front of you. Great. Now drawing that same square we are going to inhale for a count of four, hold for a count of four, exhale for a count of four, and hold again for a count of four. And this process can be repeated as many times as needed. So let's just begin by closing our eyes and if you don't feel comfortable closing your eyes just allow your gaze to find a comfortable spot on the floor. And let's bring our awareness to this moment. If you're standing, feel your feet firmly planted on the ground and if you're seated feel the back of your chair hugging your own back. And we're going to prepare to draw that imaginary square in front of us or simply draw that imaginary square in our mind's eye. Now let's release all of our air and we're going to inhale two, three, four, hold, two, three, four, exhale, two, three, four, and hold, two, two, three, four. Again, inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four. And hold, two, three, four. And let that go. Return to your normal rhythm of breathing. If your eyes are closed, go ahead and blink them open. Great. That is square breathing. Thanks for taking this moment to thrive with us today.