Hey guys welcome to today's breathing exercise it is very simple it involves inhalation retention and exhalation and there will be a retention also when you exhale this exercise really helps to slow down the mind and also to relieve anxiety occurs in today's world our mind is usually just going 100 miles an hour which is not a problem until it is unable to slow down or come to a restful state so this breathing exercise will help you to curb the speed of the mind and also to come back to the present and come back to your body come back to your breath and direct your attention away from anything else especially those things that can give you anxiety or things that can stress you out or make you worried so find a comfortable seated position and this breathing involves using the diaphragm abdominal breathing so just find a seated position you can sit on a chair or you could sit on the floor cross-legged whichever is more preferred and simply just elongate the spine sit nice and tall feel the vertebrae being stacked and once you feel your position is stable and fairly comfortable then just close up your eyes and begin to just pay attention to your breath keep the lips gently closed so you breathe continuously through your nostrils and just feel the air coming in and out in through the nose and out through the nose and begin to observe where the air is traveling to if you notice that your chest is expanding more than your belly then focus on breathing all the way down to the pelvic floor as if you really wanted to push the belly button out on the inhale so rather than inflating the chest see if you can inflate the belly on the exhalation feel the abdomen drawing inwards try to make the breath equally long so if you inhale for three counts for example then exhale for three counts you know and if you inhale for five counts or six or maybe eight then exhale for five six or seven or eight just find your comfortable rhythm and then in this breathing we will inhale for four and then hold the breath inside for four exhale for four and hold the breath outside for four it is also called box breathing or square breathing because each side or each segment is equally long so if you inhale for four then you hold for four you exhale for four and hold for four and once you get comfortable with this count you can even increase it if you feel this is too much or too many or too long then go to three so inhaling for three holding for three exhaling for three and again holding for three but for now we're gonna go for four so take a slow breath in through your nose and then empty out the lungs slowly exhale and then inhale for one two three four hold your breath inside two three four slowly exhale one two three four now hold the breath outside two three four inhale slowly one two three four hold the breath one two three four exhale four three two one hold the breath outside one two three four inhale one two three four hold one two three four exhale one two three four hold one two three four inhale one two three four hold one two three four exhale one two three four hold the breath outside two three four inhale again two three four hold one two three four exhale four three two one hold outside two three four inhale one two three four hold one two three four exhale four three two one hold one two three four inhale one two three four hold the breath two three four exhale four three two one hold one two three four inhale one two three four hold one two three four exhale four three two one hold one two three four inhale one two three four hold again two three four exhale four three two one inhale one two three four hold one two three four exhale four three two one hold one two three four inhale one two three four hold one two three four exhale four three two one hold one two three four inhale one two three four hold one two three four exhale four three two one hold one two three four inhale one two three four hold one two three four exhale four three two one inhale one two three four hold one two three four exhale four three two one hold one two one two three four,
Inhale one two three four,
Hold one two three four,
Exhale four three two one hold one two three four inhale one two three four hold one two three four exhale four three two one hold one two three four last breath inhale two three four hold one two three four exhale four three two one hold one two three four and take a breath and slowly exhale allow the breath to come back to normal breathe nice and slow and just pay attention to the effects of the breathing how do you feel now just notice any subtle change do you feel calmer do you feel more agitated maybe you don't feel any change whatsoever or anything in between the two opposites of feeling and non feeling maybe somewhere in the middle just remember there is no right or wrong simply just pay attention to anything that is worth noting when you slow down your breath then you slow down the brainwaves you slow down the heart rate the blood pressure drops so there are many many benefits to slow the breathing and the good thing about it it is instantaneous you do a short so-called breath work conscious intentional breathing and you can almost immediately feel the effects this was today's short breathing exercise I would recommend to do this early morning before breakfast or in the evening before going to bed it really helps to calm the nervous system and prepare the body either for the day ahead or a good night's sleep if the mind is racing after a busy hectic day you
