WEBVTT 00:00:07.599 --> 00:00:11.019 If you struggle with overwhelm, ADHD, or anxiety, 00:00:11.439 --> 00:00:14.140 you're in the right place. I'm Tyler, the chief 00:00:14.140 --> 00:00:16.739 column officer here at Combination, and I share 00:00:16.739 --> 00:00:19.480 tips on life coaching, breath work, and wellness. 00:00:20.420 --> 00:00:22.579 I'm here to help you build a custom toolkit to 00:00:22.579 --> 00:00:24.859 find your own personal combination of column. 00:00:26.239 --> 00:00:28.000 Today we're going to learn about box breathing. 00:00:28.579 --> 00:00:30.960 This is a powerful technique that helps to disrupt 00:00:30.960 --> 00:00:33.299 stressful thoughts. It's an excellent practice 00:00:33.299 --> 00:00:35.520 for anchoring your attention to the present moment. 00:00:35.899 --> 00:00:38.859 boosting concentration and balancing your emotional 00:00:38.859 --> 00:00:43.899 compass. So let's get into it. Now let's take 00:00:43.899 --> 00:00:47.780 a moment to simply be here. Find a comfortable 00:00:47.780 --> 00:00:51.200 position. Sit with your back straight, but not 00:00:51.200 --> 00:00:56.460 too stiff. Relax your shoulders, letting them 00:00:56.460 --> 00:01:00.939 drop away from your ears. Place your hands gently 00:01:00.939 --> 00:01:04.400 on your knees and slowly begin to close your 00:01:04.400 --> 00:01:11.480 eyes. Allow yourself to fully arrive wherever 00:01:11.480 --> 00:01:15.659 you are. Release any thoughts about what happens 00:01:15.659 --> 00:01:20.819 next. And for now, just be in the present, sacred 00:01:20.819 --> 00:01:24.739 moment. We're going to start by doing a few foundational 00:01:24.739 --> 00:01:29.159 breaths. Take a deep breath in through your nose, 00:01:29.519 --> 00:01:32.019 filling the belly and the chest and bringing 00:01:32.019 --> 00:01:35.239 it all the way up into the head. Hold it for 00:01:35.239 --> 00:01:38.769 just a second. And now release it through your 00:01:38.769 --> 00:01:44.290 mouth with a sigh. Let's do it again. Feel the 00:01:44.290 --> 00:01:47.909 belly imagining that it's a balloon. And now 00:01:47.909 --> 00:01:51.150 through the chest all the way up into your head, 00:01:52.209 --> 00:01:59.430 hold it and release it with a sigh. Let's do 00:01:59.430 --> 00:02:03.790 a few more of those in through your nose. And 00:02:03.790 --> 00:02:06.010 as you feel the air enters through your nose, 00:02:06.480 --> 00:02:09.979 and you hold it and you exit your mouth feel 00:02:09.979 --> 00:02:13.219 how it fills your belly notice how your chest 00:02:13.219 --> 00:02:16.699 rises as it fills and tilt your head back if 00:02:16.699 --> 00:02:19.819 you need to feel it go all the way through your 00:02:19.819 --> 00:02:24.560 head i want you to let go of any stress that 00:02:24.560 --> 00:02:27.620 you may have and just be here in this present 00:02:27.620 --> 00:02:34.740 moment let's keep this going in through the nose 00:02:38.870 --> 00:02:46.289 Hold and release through your mouth with a sigh 00:02:46.289 --> 00:03:00.189 Excellent let's do two more of those in through 00:03:00.189 --> 00:03:08.219 the nose Hold and exhale through the mouth Last 00:03:08.219 --> 00:03:10.979 one, give me your deepest, best one that you 00:03:10.979 --> 00:03:14.800 can give me. In through the nose, all the way, 00:03:14.800 --> 00:03:20.780 all the way, a little more. And hold it. And 00:03:20.780 --> 00:03:24.159 now release it through your mouth. Excellent, 00:03:24.479 --> 00:03:27.840 great job. Now bring your breathing back to normal. 00:03:37.840 --> 00:03:39.919 Hopefully you're already starting to feel some 00:03:39.919 --> 00:03:42.599 of these calming effects. Now let's get into 00:03:42.599 --> 00:03:46.979 box breathing. It's a four step process where 00:03:46.979 --> 00:03:50.159 you will inhale for a count of four, hold for 00:03:50.159 --> 00:03:53.280 a count of four, exhale for a count of four, 00:03:53.800 --> 00:03:57.500 and hold for a count of four. When I guide you 00:03:57.500 --> 00:04:01.860 through this, it'll sound like this. Inhale, 00:04:02.520 --> 00:04:24.269 two. Let's try it together now. Ready? Inhale. 00:04:24.930 --> 00:04:33.290 Two. Three. Four. Hold. Two. Three. Four. Exhale. 00:04:33.990 --> 00:04:41.889 Two. Three. Four. Hold. Two. Three. Four. Let's 00:04:41.889 --> 00:05:00.879 go again. Inhale. Two. Three. Four. Hold. Let's 00:05:00.879 --> 00:05:37.709 keep it going. Amazing now keep that steady rhythm 00:05:37.709 --> 00:05:41.449 going and just remember as you breathe I want 00:05:41.449 --> 00:05:45.009 to reassure you that anxiety and worry they don't 00:05:45.009 --> 00:05:48.769 define you They're just waves in the ocean of 00:05:48.769 --> 00:05:52.069 your mind and they're shifting in their temporary 00:05:52.069 --> 00:05:56.069 They don't affect the deep steady bedrock of 00:05:56.069 --> 00:06:01.069 your being You are the deep ocean and your thoughts 00:06:01.069 --> 00:06:57.569 are just ripples on the surface You're doing 00:06:57.569 --> 00:07:01.730 great and you sound great. Keep it going. Inhale, 00:07:02.329 --> 00:07:10.430 two, three, four. Hold, two, three, four. Exhale, 00:07:11.029 --> 00:07:19.589 two, three, four. Hold, two, three, four. Now 00:07:19.589 --> 00:07:29.449 I want you to keep this going. And it's okay 00:07:29.449 --> 00:07:31.769 if you notice that your mind begins to wander. 00:07:32.550 --> 00:07:35.250 Just gently acknowledge it. This is a normal 00:07:35.250 --> 00:07:39.250 sign of your brain and your mind working. Just 00:07:39.250 --> 00:07:41.829 bring your awareness back to your breath and 00:07:41.829 --> 00:07:46.050 back to the counting. Feel how the breath is 00:07:46.050 --> 00:07:50.209 the only thing happening right now. You are connected 00:07:50.209 --> 00:08:03.569 to this moment and to nothing else. embrace this 00:08:03.569 --> 00:08:06.709 time as a refuge from the chaos of the outside 00:08:06.709 --> 00:08:11.269 world and just claim the safety within. With 00:08:11.269 --> 00:08:15.250 every inhale, feel that safety wash over you. 00:08:16.709 --> 00:08:20.329 With every exhale, feel yourself trapped further 00:08:20.329 --> 00:08:25.990 into the ease and the rhythm. And know that this 00:08:25.990 --> 00:08:29.910 exact knowledge, the knowledge of your own calm 00:08:29.910 --> 00:08:33.659 center will always remain with you. You can return 00:08:33.659 --> 00:08:36.000 to it when you're faced with strong challenges 00:08:36.000 --> 00:08:40.059 Anytime your mind starts to race and just know 00:08:40.059 --> 00:08:44.679 that here and in this moment you are loved and 00:08:44.679 --> 00:08:52.379 supported I'm proud of you for doing a great 00:08:52.379 --> 00:08:56.100 job with this. Let's keep it going a few more 00:08:56.100 --> 00:09:29.049 rounds Wonderful. Now let's start to wrap up 00:09:29.049 --> 00:09:34.710 with two more rounds of this. Inhale two, three, 00:09:34.970 --> 00:10:15.779 four, hold two. as you come out of this relaxed 00:10:15.779 --> 00:10:19.740 calm state and slowly bring your breathing back 00:10:19.740 --> 00:10:23.519 to a normal rate whenever you're ready just let 00:10:23.519 --> 00:10:32.940 in a few normal breaths in and out just feeling 00:10:32.940 --> 00:10:36.220 this moment feeling how you've changed since 00:10:36.220 --> 00:10:41.059 the start of this and when you're ready if you 00:10:41.059 --> 00:10:44.659 need to feel your fingers and toes Just start 00:10:44.659 --> 00:10:48.259 to wiggle them. This is a normal part of returning. 00:10:49.000 --> 00:10:55.480 Notice how you've changed. Keep your eyes closed 00:10:55.480 --> 00:10:58.740 and bring your hands into a praying position 00:10:58.740 --> 00:11:04.419 in the center of your chest. And give yourself 00:11:04.419 --> 00:11:07.120 some gratitude for all that you've accomplished 00:11:07.120 --> 00:11:13.580 today. And carry the sense of calm and support 00:11:13.580 --> 00:11:17.779 with you for the rest of the day. Whenever you 00:11:17.779 --> 00:11:20.860 need it, you can return to this practice and 00:11:20.860 --> 00:11:25.600 this moment of calm. Now, rub your hands together 00:11:25.600 --> 00:11:31.799 to create some energy. Put your hands over your 00:11:31.799 --> 00:11:35.980 eyes to feel that energy going into your body 00:11:35.980 --> 00:11:42.200 and bringing that gratitude in with it. And when 00:11:42.200 --> 00:11:46.460 you're ready, you can slowly open your eyes and 00:11:46.460 --> 00:11:50.279 come back to this moment. Come back to this present 00:11:50.279 --> 00:11:53.399 space here with me that we've all created together. 00:11:56.799 --> 00:11:59.779 I'm so proud of you. You did awesome today and 00:11:59.779 --> 00:12:03.919 welcome back. How do you feel? I hope you feel 00:12:03.919 --> 00:12:08.000 as relaxed and calm as I do. And remember that 00:12:08.000 --> 00:12:11.340 you should create a small bit of calm each day. 00:12:12.750 --> 00:12:15.230 sure that you save this video and come back to 00:12:15.230 --> 00:12:18.549 it anytime that you need to relax. If you like 00:12:18.549 --> 00:12:21.490 this video, please do me a favor and hit the 00:12:21.490 --> 00:12:24.330 like button and subscribe to combination for 00:12:24.330 --> 00:12:28.330 more tools to your custom toolkit to become calm. 00:12:28.909 --> 00:12:29.809 We'll see you next time.