Breathing is a great way to center yourself into the present moment. In this practice we will explore our breath and coming back to a “fresh” state of mind. With this practice you can always have the ability create a new you anytime anywhere.
Today we're going to be focusing on a controlled breathing exercise. It's kind of like a QUick Meditation that you can hop into with your breath work. It adds a breathing pattern, so it allows for a Meditative state much faster and much easier.
We're going to be breathing in 6 seconds and letting out for 6 seconds. It's like a boxed breathing. It really controls your breath work in a certain increment of times. You can change the increments if it suits you better.
So let's let out our breath and let's start with our six second increments. Over time, you'll start to notice a much bigger difference. Once you actually make that connection with a practice like this and keeping up consistency, you're gonna really get a lot out of this with consistency.
Hopefully we have a notification that pops up here. Hopefully we're live. I hope you guys are having a good morning. So it's about a week after the, the New Year's and getting into 2023. So I hope this week has been treating you well. Today we're going to be focusing on a controlled breathing exercise. So this is kind of breathing in the new you. So that is kind of the theme with this breathing exercise. And what we're going to be doing is focusing on a very controlled breath. So it's going to go up in a certain amount of increments, you know, like 6 seconds.
Breathing in 6 seconds. We're going to hold at the top, 6 seconds we're going to let go, and then 6 seconds we're going to hold at the bottom. And we're actually going to do this. Maybe we're going to run through this even ten to 20 times today. So if you can't make it through the whole practice, just stay as long as you like. Or if you really can, just go ahead and pick up on the practice, because this is something that you can take with you and utilize basically anywhere, anytime, whenever you need it.
So I find that this practice is very good to recenter yourself. It's kind of like a QUick Meditation that you can hop into with your breath work and not having to, you know, go into a meditation or try and do a stiLlness. But it adds a breathing pattern, so it allows for a Meditative state much faster and much easier. So with that, let's go ahead and begin. As I said, we're going to be breathing in 6 seconds. Six second breaths. So breathing in 6 seconds. We're going to hold at the top 6 seconds.
We're going to let out for 6 seconds. And we're going to hold at the bottom for 6 seconds. So let's see what that looks like. I'll do one now, and you're welcome to try along with me. So we'll breathe in and let out. Hold, and we breathe in. Hold, and we let out. So that's the basic practice, coming in and coming out. It's a very controlled breath. So counting six. I know sometimes it's hard, you know, maybe coming in and breathing all the way in. So try and, like, really slow that breath all the way down, all the way up to the top and then hold and then slow it down and really make it so it kind of evens out through that whole process.
And what's really great about this is you can change the increments if it suits you better. If you want to do 8 seconds and hold 8 seconds here, 8 seconds out, 8 seconds at the bottom, or if you want to do even more like 10 seconds and then hold for just 5 seconds, 10 seconds out and hold 5 seconds here so you can play with this pattern a little bit. It's like a boxed breathing. You know, it really kind of controls your breath work in a certain increment of times. So when you're focused on those breathing times, then it's very hard to focus on anything else.
So let's go ahead and continue. We're going to continue with the breathing and this time we're going to. We're going to just hop right into it and continue. So go ahead. Go ahead and feel free to either follow along with me or begin on your own. So I'll go ahead and start now. So let's let out our breath and let's start with our six second increments. So first, let's wrap up with one or two more breaths wherever you're at. And when you're finishing your last breath, just you can slowly open your eyes.
And generally it's really good to recognize how did you feel before the exercise and how did you feel afterwards? Usually when you're just beginning, this is a very change. But over time, you'll start to notice a much bigger difference because your brain will start to understand what it is that you're doing, why you're doing it, and it almost looks forward to it. And you can almost engage this positive effect from breathing before it even begins because your brain knows what you're going to get started with.
So that's controlling, that's changing the actual habit and the synapses and the bridgeways in your brain to a more positive one at some point. So once you actually make that connection with a practice like this and keeping up consistency, you know, your mind's gonna know what it's getting into and it's gonna create that natural sense of dopamine and happiness, and you're gonna really get a lot out of this with consistency. So this is my little tool for today that you get to take with you wherever you like.
You know, it's really great to just kind of calm yourself down, box out your breathing, and, you know, it kind of helps to eliminate a lot of stress, anxiety, and calm the nervous system. So that's our live for today. I hope you found this useful and I will look forward to seeing you guys next week for another live. All right, guys, see you next time. Bye.
