Live wiring your brain via breathing techniques.
My name is Birgit Pensonstadler.
I am a researcher,
A professor,
A yoga teacher,
A meditation guide,
And a breathwork facilitator.
Today I want to introduce you to one simple breathing technique and along with that familiarize you with the principle that by breathing we influence the energy in our body.
We influence our heart rate,
Our metabolism,
And the rate of our thoughts.
When that occurs we also influence how our brain is wired.
We constantly rewire our brain over the course of our lifetime.
We used to think that our brain at some point remains the same,
That we stop burning.
The opposite is true.
We continue to rewire,
We strengthen the synapses we use often,
And we can always build new ones.
Relaxing breathing techniques are the simplest way to help build new pathways,
New neural neural pathways,
To get yourself out of old habits,
Of old thinking patterns,
And to allow yourself to find ease,
Peace,
And rest.
And from that foundation of relaxation it is easy to start into your day with new energy or to continue with new energy and to continue building towards your vision of the future.
The technique that I want to introduce to you today has the nickname box breath.
It is a very simple technique where we count for four for the inhale,
Then we hold our breath at the top for four.
We exhale for a count of four and we stay empty for a count of four.
In case that sounds or feels like a lot to you,
You may start with a lower count.
In case that sounds or feels very little to you,
Bear with me for the first couple of rounds and then feel free to expand and make the counts longer.
We will begin,
So we inhale for four,
Hold at the top for four,
Exhale for four,
And stay empty for four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four,
Last round,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Empty,
Two,
Three,
Four.
Close your eyes if they're not closed already.
Take a slow deep breath and exhale with a sigh and then continue with a normal gentle breath and feel the after effects of this practice in your body and in your mind.
Maybe you also notice a difference in the emotions that you perceive.
If you find this breath helped you relax,
Become more centered and focused,
Then you're welcome to take this tool with you in your pocket and apply it for whenever needed.
Getting ready for something important,
Winding down from something stressful,
Re-energizing for the next beautiful part of your day.
My name is Birgit Penzenstadler and I'm happy to serve you.
Have a wonderful day.
