4 x 4 x 4 Breathing Exercise To Calm Your Mind

Breath is something that we need to do all the time.

By breathing,

Our blood cells receive oxygen and release carbon dioxide.

Breathing also sends signals to our brain.

The deeper and more relaxed our breath is,

The more signals we send our brain that everything is okay,

That we are safe and that we can relax.

Some of the benefits of doing breath work are improvemental,

Physical and spiritual well-being,

Deep relaxation,

Feeling more energized,

Reducing stress and anxiety,

Improved focus,

Improvements in emotional states and release of negative thoughts,

Just to name some.

I want to share with you a very simple and easy exercise so that you can get started with this new habit and start getting some of the breath work benefits.

First of all,

I want you to notice how you feel.

Notice where you feel any anxiety,

Any stress,

Any tension,

Any discomfort.

Close your eyes and pay attention to your body.

We are going to do four seconds of inhale through the nose.

We are going to hold four seconds at the top of the breath.

We are going to exhale out through the mouth for four seconds and we are going to hold at the bottom of the breath for four seconds.

Now I am going to guide you through the exercise.

I want you to get in a comfortable position.

Feel free to close your eyes.

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.

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

And the last one,

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Now I want you to just take regular breaths.

How do you feel now?

What do you notice about any anxiety,

Any stress,

Any tension that you were feeling earlier?

Do you notice a difference?

The reason that this technique is so powerful is that it's so simple.

Breathing is usually an unconscious process,

But we can make it conscious anytime we want.

By focusing on counting,

We also take our mind off of the day-to-day stressors and ground ourselves more into the present.

This technique can be done in just one minute,

So it doesn't matter where you are.

You can do this exercise and you will feel better afterwards,

For sure.

If you like this content,

Then you will love my self-care course,

Where you will learn more practices like this one.

I invite you to join and I cannot wait to see you inside.

Adios.