Thank you for being here.
My name is Rianna and today we're going to do a simple,
Powerful relaxation technique.
And it's called box breeding.
It's used from Navy SEALs to regular people,
Usually to manage anxiety.
And what we're going to do is the breath is going to move in four equal parts.
So there's a part of inhaling.
Holding,
Exhaling and holding again.
And this balanced rhythm really helps calm the nervous system,
Focus the mind and bring us back to the present moment.
You know when we're anxious or overwhelmed,
Our breath often becomes like shallow and erratic.
But when we slow it down,
Especially in this steady pattern.
.
.
We send a message to the brain.
You're safe.
You're grounded.
You're in control.
So even just a few minutes of this practice can make a noticeable difference.
Now why I personally like this practice so much,
I don't know if you heard about the expression,
When one door closes another opens?
I don't think that's true,
At least from my experience and from the people I've talked to.
When one door closes,
Another door doesn't open,
You end up in the hallway,
In the middle in the messy middle waiting for the next door to open.
Some people find this space exciting and it brings curiosity up in them.
For most people,
Including myself.
This space is highly unsettling.
Because there's a lack of certainty,
There's a lack of control.
And so box greeting helped me to stay calm in that space in between,
Waiting for the next door to open.
Let's dive in it together.
So let's begin by finding a comfortable seated or lying down position.
And then gently close your eyes or soften your gaze.
You can let your hands rest loosely.
Allow your shoulders to drop.
And take a slow breath in through your nose.
And gently exhale through your mouth.
Allow yourself to settle here,
Feeling supported,
Grounded,
Safe.
And notice how you feel right now.
A scale from 1 to 10,
Whatever that means to you.
How does your body feel?
How does your mind feel?
Stick the bread in.
And exhale.
We'll now begin a practice called box breathing.
It's a simple steady rhythm of breath.
Inhale,
Hold.
Exhale,
Hold.
Each for the same count.
This balanced rhythm helps calm your mind,
Center the body and regulate the nervous system.
I'm going to guide you through it.
Let's begin.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
Or hold.
Rexhael Hold.
Continue on your own count.
If you feel your mind wanders,
It's okay.
Springing back to your breathing and accounting.
If it feels good you can extend it for 5 or 6 seconds.
But if that does feel like a stretch,
Just stick to the 4 seconds.
All right,
Take a deep breath in.
And let it go.
And notice how you feel now.
On a scale from 1 to 10.
You notice a difference?
It's a powerful technique to have in your toolbox.
Whenever you feel overwhelmed,
Stressed.
Lack of clarity.
Before you open your eyes,
We're going to do one more deep inhale.
And exhale.
Now when you're ready.
.
.
And slowly open your eyes,
Your own time.
Now before you step back into life,
Grab your phone All the to-do's,
Everything that.
.
.
Needs to be done.
Try to sit with this feeling a little bit longer.
And now you know you can always come back to this.
I want to leave you with a story from Guillaume Apollinaire.
And it goes as followed.
Come to the edge,
He said.
We can't,
We're afraid,
They said.
Come to the edge,
He said.
We can't,
We might fall,
They said.
Come to the edge,
He said.
They came.
And he pushed them.
And they flew.
Thank you.
Namaste.
