We are going to be doing one of the most important things you can do for yourself.
Which is regulating your nervous system.
We're going to be doing this by breathing in a particular way.
Before we begin.
I want to talk about something that's really important.
Most of us aren't stressed simply because of our thoughts.
We're stressed because our nervous systems are overloaded.
Right now,
The world is moving really fast,
Faster than our evolution.
Information is constant,
Decisions feel heavier,
And many people are living in a survival mode without realizing it.
This breathing practice isn't just about relaxation.
It's really about regulation.
It's about teaching your body that it's safe to slow down without shutting down.
The nervous system has three states.
You have ventral vagal,
Which is when you're regulated,
Safe,
And connected.
This is the state everyone is trying to reach.
This is when you feel calm,
Grounded,
Your breath moves naturally,
Emotions flow without overwhelming you,
And you can think clearly and feel at the same time.
Then you have sympathetic state.
It's not a bad state,
It's just a necessary survival state.
This is the place where most people live and the problem is living here chronically.
This is fight and flight.
What this feels like is shallow or fast breathing.
Tension in your jaw,
Your shoulder,
Your belly,
Racing thoughts,
Irritability,
Urgency,
Anxiety,
Restlessness,
Compulsive action,
Difficulty just sitting still or doing nothing.
It's important to note that trying to calm down forcefully from a sympathetic state can really backfire a lot of the time.
The system needs containment,
Not suppression.
And often regulation doesn't just look like being relaxed,
As you'll start to feel as we do this practice.
Then the last state is the dorsal vagal,
Which is the complete shutdown collapse or freeze.
And this is the state that most people misunderstand.
It's not a peaceful state,
Even though it might seem that way.
It's from the outside,
Even if it's your own outside.
It's more of an energy conservation after the system has been overwhelmed.
This feels a lot like heaviness,
Fatigue,
Emotional numbness,
Disassociation,
Brain fog,
I don't care or what's the point.
These kind of feelings,
This is where the breath is very shallow or barely even noticed and the system has gone offline to protect itself.
This state needs a very gentle re-entry,
Not a high energy activation.
This is why controlling the breath is so key because it doesn't matter what state you're in,
It's going to help the system come back into balance.
Why box breathing works so well,
Especially neurologically,
Is because it slows the breathing without collapsing it and introduces predictability by balancing inhales exhalations and breath holds.
This gently stimulates the vagus nerve and it teaches the nervous system that you can pause and it's safe to be still and the holds between the breaths are really the key.
They retain the body's ability to tolerate stillness without threat and this is why the breath works across anxiety,
Overwhelm,
Disassociation,
Decision fatigue,
Emotional flooding.
It doesn't force you to be calm.
It restores your rhythm So as we breathe together,
You're not trying to change anything You're simply giving your nervous system a clear steady signal that you are here in the present moment The present moment is safe and it is safe for you to pause So find a comfortable position.
You can lie down.
You can sit up straight It just might be tall and easy but not forced.
You shouldn't feel any strain in your body when doing this Peace.
If you like,
You can gently close your eyes.
Right now there's nothing you need to fix and there's nothing you need to achieve.
You're simply giving the nervous system a steady rhythm to follow.
The first two minutes we're going to be doing four seconds.
Each of the box breaths.
In the last three minutes,
We're going to be doing five seconds.
So just listen to my voice,
Relax,
And we'll begin the count in four,
Three.
To Inhale through the nose,
2,
3,
4.
Forward.
Holding gently at the top.
One,
Two,
Three.
4.
Exhaling slowly through the nose.
2.
3.
4.
And holding at the bottom.
2.
It's really easy.
4,
Inhaling again,
2,
3,
4,
Holding,
2,
Sweet.
Before.
Excellent.
That's what you do.
Before.
Holding.
2,
3,
4.
Inhaling again,
2,
3,
4.
Holding,
Just keep the count going now in your mind.
And letting the breath become smooth.
Do not force the inhales.
And learning to squeeze the holds.
Simply let the breath.
Moving and calm Square.
With them.
In a moment,
We're going to extend the breath to count to five.
But it's important that this feels like too much.
You're welcome to return to form.
This practice is about listening.
And not for sharing.
And here we go.
Inhaling.
Two.
Three.
Four.
Five.
Holding.
Too.
For more.
Far.
Excellent.
See you.
Three.
4 5 Holding 2 3 Fall.
5.
.
.
Inhaling.
.
.
2.
.
.
Three,
Four.
Five.
Holding.
Sweet.
Fall.
Five.
Exhaling too.
Sweet.
Four.
Five.
Hold in to.
.
.
Sweet.
Fall.
Five.
Inhaling,
Keeping the count going.
Just in your mind.
Holding.
And exhale in.
And holding Keep the breath steady.
Keep the breath even.
There's nothing to control.
Let the breath breathe you.
When you're ready.
Allow the breath to return to natural rhythm.
Notice the state of your body.
Not whether it is good or bad,
Just notice.
This is what regulation feels like.
And it's a reminder that you can pause and still remain safe within yourself.
The state was always available to you.
You did not create it,
Rather you revealed it.
Take your time before moving back into your day.
Move slowly with awareness.
And have a beautiful day.
