Your mind is racing,
Your chest is tight,
You've got a million things to do and you feel like you're barely keeping your head above water.
Here's what you need to know.
Your breath is the fastest way to shift your nervous system from stress to calm.
It's free,
It's always available and it works.
This is 7 minutes,
3 simple techniques.
You can do this at your desk,
In your car,
Before a meeting,
Anywhere.
Find a comfortable position,
Sitting is fine,
Close your eyes if you can or just soften your gaze.
Let's begin.
The first technique is called the 4 to 6 breath.
It's simple,
Breathe in for 4 counts,
Breathe out for 6 counts.
The longer exhale signals to your nervous system that you're safe,
That you can let go.
Let's do this together,
I'll count for you.
Round 1,
Breathe in through your nose.
1,
2,
3,
4.
Breathe out through your mouth.
1,
2,
3,
4,
5,
6.
Round 2,
Breathe in.
1,
2,
3,
4.
Breathe out.
1,
2,
3,
4,
5,
6.
Round 3,
Breathe in.
1,
2,
3,
4.
Breathe out.
1,
2,
3,
4,
5,
6.
Good,
Notice how you feel,
Maybe a little calmer,
A little more settled.
That's your nervous system beginning to shift.
You can do this anywhere.
3 rounds takes less than a minute.
Use it before a stressful conversation,
In traffic,
Whenever you feel your chest getting tight.
The second technique is called box breathing.
It's what Navy SEALs use to stay calm under pressure.
Here's how it works,
Breathe in for 4,
Hold for 4,
Breathe out for 4,
Hold for 4.
4 equal sides,
Like a box.
Let's do it together.
Round 1,
Breathe in.
1,
2,
3,
4,
Hold 1,
2,
3,
4.
Breathe out.
1,
2,
3,
4,
Hold 1,
2,
3,
4.
Round 2,
Breathe in.
1,
2,
3,
4,
Hold 1,
2,
3,
4.
Breathe out.
1,
2,
3,
4,
Hold 1,
2,
3,
4.
Round 3,
Breathe in.
1,
2,
3,
4,
Hold 1,
2,
3,
4.
Breathe out.
1,
2,
3,
4,
Hold 1,
2,
3,
4.
Good.
Feel the calm,
Feel the focus.
This one is great when you need to think clearly under pressure,
Use it before presentations,
Difficult decisions or anytime you need your mind sharp but calm.
The third technique is the simplest,
It's called the sigh breath and you've probably done it naturally without realising it.
Here's how it works.
Take a deep breath in through your nose and then let it out with an audible sigh,
Like you're releasing all the tension in one go.
The sigh activates your vagus nerve and tells your body,
We're letting this go.
Let's do it together,
Three times.
Round 1,
Breathe in deep through your nose and let it out with a sigh.
Round 2,
Breathe in and sigh it out.
Let it be loud if you want.
Round 3,
One more time,
Breathe in and sigh it all out.
Feel that?
That release?
That's your body physically letting go of stress.
This one is perfect when you're alone,
In your car,
At home,
In the bathroom,
At work.
Anytime you need to discharge tension fast,
You just learn three techniques.
The 4-6 breath,
Breathe in for 4,
Out for 6.
Use it anytime,
Anywhere.
Box breathing,
In for 4,
Hold for 4,
Out for 4,
Hold for 4.
Use it when you need calm focus.
The sigh breath,
Deep breath in,
Audible sigh out.
Use it when you need to discharge tension fast.
Pause for 10 seconds.
These are tools,
Not theories.
Use them,
Practice them,
Build them into your day.
Stressed before a meeting?
4-6 breath.
Need to make a clear decision?
Box breathing.
Overwhelmed and need to let it out?
Sigh breath.
Your breath is the fastest way to shift your state and now you know how to use it.
Take one more deep breath in and let it out.
When you're ready,
Open your eyes.
You've got this.
And remember this is deep work.
If you feel called,
Reach out.
I'd be honoured to witness your being and becoming.
