Welcome,
Welcome,
My dears.
In this video,
I'm bringing you a powerful breathwork technique that is designed to regulate your nervous system,
Enhance your focus,
And cultivate your inner calm.
This tool that I've brought to you in this video is actually one that I learned pretty early on in my own journey.
And I was like,
I'm not feeling it.
This doesn't do much for me.
Of my i'm losing a little bit of my inner calm now this tool is called the box breath also known as four square breathing and it's pretty simple You inhale on the count of four.
Then you.
.
.
Pause so you retain your breath.
Then you exhale on a count of four.
Then before you inhale again,
You again retain your breath on a count of four.
And then you inhale on a count of four.
Count to four.
Exhale.
Count to four.
Pause.
Count to four.
Inhale.
Count to four.
Pause.
Count to four.
Exhale.
Conda 4.
Pause.
Count to four.
So this is the cycle of the box breath.
I'm going to demonstrate it.
Again,
You can choose to follow along directly or just first watch me.
Whatever feels more comfortable for you.
Just like with many other tools to regulate our nervous system and to come back to our inner peace,
Science is now confirming the benefits of this tool.
Box breathing mirrors an ancient yogic technique that's called samavriti,
Which is about creating mental clarity.
And inner stability.
And in yogic breath work,
Also known as pranayama,
Works for tension or kumbhaka,
Has long been seen as the gateway to calm the mind and increase the focus.
And these type of principles,
Science is now validating,
Which is amazing because now we have it from both sides.
And I wish you lots of fun with this tool.
I'm super curious to hear your experience.
But now let's get started with the box breath.
You can do this with closed eyes,
Open eyes,
Of course,
Whatever feels comfortable for you.
Remember when you're driving a vehicle,
Of course,
Keep your eyes open.
But especially with a box breath,
When you are at work,
You can do this without anyone noticing.
This is my work or office hack,
Okay?
Look at your screen,
Right?
It's relatively square.
You can use the corners of your screen to mimic the four,
Four,
Four,
Four count.
Now let's get to it and enjoy the box breath.
Wonderful.
Sit back,
Relax,
And close your eyes if you can.
Remember that we will breathe in on the count of four,
Then retain the breath in between inhalation and exhalation,
Also on the count of four.
Then exhale on the count of four and then retain the breath between exhalation and inhalation again on the count of four.
This is one cycle.
Beautiful.
Let's start.
Now,
Inhale.
Two three four pause hold the breath Two.
Three.
Four.
Exhale.
Two three four Pause,
Hold the breath.
Two.
Three.
Four.
This is one cycle.
Now inhale again.
Two.
Three.
Four.
Pause.
Hold the breath.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Pause.
Hold the breath.
Two three four inhale two three four pause two three four exhale two three four pause Two.
Three.
Four.
Inhale.
Two three four pause two three four Exhale,
Two,
Three,
Four,
Pause.
Two three four inhale two three four pause two three four exhale two three 4.
Pause.
Two.
Three.
Four.
Amazing.
And with every tool,
It's really important that in the beginning,
Notice how you feel on your body and mind.
Then use the tool and then also check in with yourself after you have used the tool.
What is different now?
What has changed?
And you will notice the soothing effects this tool had on your nervous system.
So if you have not done this yet,
Please do so from now on.
Do a short pre-check and then check again after how you're feeling.
You you can also extend it to five to six to seven to eight depending on feels comfortable for you have so much fun trying this out superstar
