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Hi welcome. I’m Sasha Mindset Coach and Master Healer. And I am going to talk to you today about the box breathing technique. This is a really quick way to reset your whole physiology and gain control of your body when your mind and your body you’re out of sync. So what this is, this is actually a Navy seal exercise that basically forces your body to go into rest mode. So when your brain is just starting to kind of go into chaos and or rigidity, and you’re just literally your brain starting to flood with ideas and thoughts that are creating anxiety and fear and stress in your world. This exercise can basically just kind of ground. You bring you back to center and force your body to recognize that it’s going to stimulate your parasympathetic nervous system, which is then going to trigger you to be relaxed, no matter what is going on around you.

Learn the Technique (01:01)
So this is an amazing exercise. Do it, learn it, do it all the time. And if you do have kids teach it to your kids as well. So here’s what we’re going to go ahead and do. So it’s called the box technique because it’s basically four edges of a box. If you imagine that in your mind, while you’re doing this exercise, it’ll kind of keep you in perspective and kind of keep you focusing on something. You’re going to breathe in for a count of four. Then you’re going to hold it for a count of four. Then you’re going to breathe out as a count of four, and then you’re going to hold your body with no air in it on a count of four. So obviously slower than that, but we’re going to do this together. Okay? So we’re going to breathe in count to four, so

Speaker 2: (01:50)
Breathe and then hold no air.

Why: (02:01)
And that’s the exercise. So do that four times in a row. We’re going to do that together. So we’re going to breathe in slowly. When you breathe in slowly, it triggers your parasympathetic parasympathetic nervous system. It forces your body out of fight and flight mode, which is your general nervous system and into a calming, relaxed state, a rest and digest, or a rest and recuperate sort of phase. So again, breathe in slowly, count to four

Let’s Do This: (02:41)
Hold no air good. And then take a breath.

Normally, you should start to feel your body literally relaxing. Your physiology cannot stay in a heightened state of anxiety and be relaxed at the exact same time. So this is going to get you out of that stressful anxiety prone mode, breathe in,

 (03:21)
Hold for a count of 4.

Breath out for a count of 4.

Rest without breath for a count of 4.

Very good. One last time, breathe in.

Hold for count of 4.

Breath out with count of 4.

Rest without breath for a count of 4.

Then resume normal breath.

Very good. You’ve done it. So hopefully you are feeling wonderful comment below if you tried this and if it works for you, I have other videos, not all breathing techniques work the same for everyone and not for all the same exact situation. So try this. If you’re sitting in your car and you’re on a lunch break, try this exercise. If you’re stuck at home, try this exercise. If you’re working with your kids and they’re trying to like go a little nuts, try this exercise. All right. So I look forward to hearing from you and I will see you in the next video.