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Speaker 1: Hi, welcome back to Bounce Forward with Me. Tip Paul,

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: in which I'm recording this podcast that we're undering people

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Speaker 1: of the cooler nation. I pay my respects to elders

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Speaker 1: past and present. Sarah DM me with a great question, TIF,

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Speaker 1: what is box breathing? Can you take me through the

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Speaker 1: benefits and any other techniques for meditation? Why are they helpful? Now?

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Speaker 1: Box breathing is so powerful And I've got a new

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Speaker 1: program launching on tickso and it's Fight at two point zero.

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Speaker 1: It's high intensity hybrid training of martial arts and high

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Speaker 1: intensity resistance training. Right. But at the end of every session,

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Speaker 1: I make sure we do our box breathing just to

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Speaker 1: bring the nervous system back down and regulate the body again.

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Speaker 1: It's so important. It's also known as square breathing, and

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Speaker 1: it's a powerful yet simple relaxation technique that can help

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Speaker 1: to manage your stress and improve overall wellbeing. So the

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Speaker 1: method involves inhaling, holding the breath, and then exhaling and

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Speaker 1: holding the breath again in equal counts of four, So

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Speaker 1: you inhale for four, hold for four exhale for four

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Speaker 1: and hold for four. Now, the benefits of box breathing,

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Speaker 1: there's so many. Can reduce stress. So it has an

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Speaker 1: immediate calming effect because it helps calm the nervous system

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Speaker 1: by activating the parasympathetic nervous system responsible for the body's

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Speaker 1: rests and digest response, opposite to the sympathetic nervous system,

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Speaker 1: which is the fight and flight you know. So you

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Speaker 1: really want to be parasympathetic whenever you're working or after

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Speaker 1: you finish training, you want to come back to that

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Speaker 1: nice relaxed state. Now, it improves focus and concentration. It

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Speaker 1: really does clear the mind, and I find that it

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Speaker 1: clears my mind of distractions, It improves mental clarity, and

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Speaker 1: it's really good in high pressure environments and situations. I

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Speaker 1: tell you, like, I've had a few high pressure situations

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Speaker 1: on camera or whatever, and I've always gone back to

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Speaker 1: my breath. Go back to your breath. If don't freak out,

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Speaker 1: don't freak out. It really does help control emotional reactions

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Speaker 1: and increase emotional regulation. So I really try and do

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Speaker 1: this with my son. My toddler is having a two

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Speaker 1: year old tantrum. She's too young to understand. But with

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Speaker 1: my son, he's seven, regular practice of box breathing helps

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Speaker 1: him to manage emotional responses better and it's a tool

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Speaker 1: to cope with stressful or overwhelming situations. I just say,

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Speaker 1: let's do some deep breaths, okay. And there's a lot

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Speaker 1: of evidence that it enhances physical health, so lowers blood pressure,

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Speaker 1: the deep control breathing can reduce the heart rate, promoting

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Speaker 1: better cuttiovascular health, and it improves his sleep by being

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Speaker 1: in a state of calm. I had to freak out

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Speaker 1: this morning at three and I couldn't get back to sleep.

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Speaker 1: I was just my mind was racing, and so I

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Speaker 1: did some box breathing this morning. It really is proven

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Speaker 1: to reduce anxiety and supports mental health symptoms of depression

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Speaker 1: by having a relaxing method that also helps with emotional control.

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Speaker 1: And there's a lot of studies coming out now that

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Speaker 1: says that the box breathing can boost energy levels, so

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Speaker 1: increase oxygen exchange because you're breathing efficiently into the lungs,

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Speaker 1: which invigorates and energizes the body and enhance the cellular function.

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Speaker 1: So that's pretty cool. So how do you do box breathing, Well,

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Speaker 1: you have to be either standing or sitting comfortably ideally

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Speaker 1: back straight feet on the floor. I like to close

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Speaker 1: my eyes and then you breathe in through your nose

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Speaker 1: while counting to four. Slowly, feel the air entering your lungs,

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Speaker 1: hold your breath counter slowly, and then exhale through your

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Speaker 1: mouth for the same counterfour, expelling the air from the

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Speaker 1: lungs and the abdomen. So then you hold your breath

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Speaker 1: again four counts. We actually have a meditation podcast called

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Speaker 1: The Space, hosted by Casey Donovan, so we're really lucky

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Speaker 1: that Casey's going to take us through some box breathing now.

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Speaker 2: If you can pause for a few minutes and settle

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Speaker 2: into a comfortable position, you can also do this while

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Speaker 2: you're making dinner or dealing with the kids. Just keep

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Speaker 2: your eyes open, press your lips gently together, and breathe

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Speaker 2: in and out through your nose. Breathe in, breathe out.

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Speaker 2: For the next few minutes, we're going to do box breathing.

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Speaker 2: If you've listened for a while, you'll have done this before.

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Speaker 2: It's great for reducing stress levels and helping you to

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Speaker 2: feel grounded. Breathe in for four, hold for four Breathe

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Speaker 2: out for four, hold for four. If this feels easy

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Speaker 2: for you, you could count to six. Listen to what

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Speaker 2: feels good in your body when you hold for four

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Speaker 2: on your inhale. Imagine that fresh breath cleaning and cleansing

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Speaker 2: your mind. When you exhale, Imagine any negativity leaving your body.

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Speaker 2: This is a great breathing technique because you're counting and breathing,

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Speaker 2: a double whammy for easing your stress levels. When you're ready,

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Speaker 2: let your breath return to normal.

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Speaker 1: Thanks so much for listening to Bounce Forward. I love

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Speaker 1: having your company, so please dm me on Instagram at

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Speaker 1: tifhol Underscore XO and let me know what topics you'd

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Speaker 1: love me to cover. Don't forget to rate and review

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Speaker 1: me on your podcast app Speak soon. Happy Days,