If you struggle with overwhelm, ADHD, or anxiety,
you're in the right place. I'm Tyler, the chief
column officer here at Combination, and I share
tips on life coaching, breath work, and wellness.
I'm here to help you build a custom toolkit to
find your own personal combination of column.
Today we're going to learn about box breathing.
This is a powerful technique that helps to disrupt
stressful thoughts. It's an excellent practice
for anchoring your attention to the present moment.
boosting concentration and balancing your emotional
compass. So let's get into it. Now let's take
a moment to simply be here. Find a comfortable
position. Sit with your back straight, but not
too stiff. Relax your shoulders, letting them
drop away from your ears. Place your hands gently
on your knees and slowly begin to close your
eyes. Allow yourself to fully arrive wherever
you are. Release any thoughts about what happens
next. And for now, just be in the present, sacred
moment. We're going to start by doing a few foundational
breaths. Take a deep breath in through your nose,
filling the belly and the chest and bringing
it all the way up into the head. Hold it for
just a second. And now release it through your
mouth with a sigh. Let's do it again. Feel the
belly imagining that it's a balloon. And now
through the chest all the way up into your head,
hold it and release it with a sigh. Let's do
a few more of those in through your nose. And
as you feel the air enters through your nose,
and you hold it and you exit your mouth feel
how it fills your belly notice how your chest
rises as it fills and tilt your head back if
you need to feel it go all the way through your
head i want you to let go of any stress that
you may have and just be here in this present
moment let's keep this going in through the nose
Hold and release through your mouth with a sigh
Excellent let's do two more of those in through
the nose Hold and exhale through the mouth Last
one, give me your deepest, best one that you
can give me. In through the nose, all the way,
all the way, a little more. And hold it. And
now release it through your mouth. Excellent,
great job. Now bring your breathing back to normal.
Hopefully you're already starting to feel some
of these calming effects. Now let's get into
box breathing. It's a four step process where
you will inhale for a count of four, hold for
a count of four, exhale for a count of four,
and hold for a count of four. When I guide you
through this, it'll sound like this. Inhale,
two. Let's try it together now. Ready? Inhale.
Two. Three. Four. Hold. Two. Three. Four. Exhale.
Two. Three. Four. Hold. Two. Three. Four. Let's
go again. Inhale. Two. Three. Four. Hold. Let's
keep it going. Amazing now keep that steady rhythm
going and just remember as you breathe I want
to reassure you that anxiety and worry they don't
define you They're just waves in the ocean of
your mind and they're shifting in their temporary
They don't affect the deep steady bedrock of
your being You are the deep ocean and your thoughts
are just ripples on the surface You're doing
great and you sound great. Keep it going. Inhale,
two, three, four. Hold, two, three, four. Exhale,
two, three, four. Hold, two, three, four. Now
I want you to keep this going. And it's okay
if you notice that your mind begins to wander.
Just gently acknowledge it. This is a normal
sign of your brain and your mind working. Just
bring your awareness back to your breath and
back to the counting. Feel how the breath is
the only thing happening right now. You are connected
to this moment and to nothing else. embrace this
time as a refuge from the chaos of the outside
world and just claim the safety within. With
every inhale, feel that safety wash over you.
With every exhale, feel yourself trapped further
into the ease and the rhythm. And know that this
exact knowledge, the knowledge of your own calm
center will always remain with you. You can return
to it when you're faced with strong challenges
Anytime your mind starts to race and just know
that here and in this moment you are loved and
supported I'm proud of you for doing a great
job with this. Let's keep it going a few more
rounds Wonderful. Now let's start to wrap up
with two more rounds of this. Inhale two, three,
four, hold two. as you come out of this relaxed
calm state and slowly bring your breathing back
to a normal rate whenever you're ready just let
in a few normal breaths in and out just feeling
this moment feeling how you've changed since
the start of this and when you're ready if you
need to feel your fingers and toes Just start
to wiggle them. This is a normal part of returning.
Notice how you've changed. Keep your eyes closed
and bring your hands into a praying position
in the center of your chest. And give yourself
some gratitude for all that you've accomplished
today. And carry the sense of calm and support
with you for the rest of the day. Whenever you
need it, you can return to this practice and
this moment of calm. Now, rub your hands together
to create some energy. Put your hands over your
eyes to feel that energy going into your body
and bringing that gratitude in with it. And when
you're ready, you can slowly open your eyes and
come back to this moment. Come back to this present
space here with me that we've all created together.
I'm so proud of you. You did awesome today and
welcome back. How do you feel? I hope you feel
as relaxed and calm as I do. And remember that
you should create a small bit of calm each day.
sure that you save this video and come back to
it anytime that you need to relax. If you like
this video, please do me a favor and hit the
like button and subscribe to combination for
more tools to your custom toolkit to become calm.
We'll see you next time.