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Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series

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Stress Relief and Reduce Anxiety – Binaural 396 Hz – Navy Seal Technique
Box breathing (or Square Breathing) can be thought of as the opposite of a panic attack. – more details below…

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Breathing exercises are a core component of practices like meditation, martial arts, and yoga, but they can also be scattered into a busy schedule. Lynne Everatt is the co-author of The 5-Minute Recharge, a book that is specifically designed to help people attain emotional wellness in the workplace. Everatt endorses a technique called “box breathing” — a Navy SEAL tactic that is helpful in triggering relaxation intense situations.

Box breathing can be thought of as the opposite of a panic attack. It can also be performed discreetly. What you need to do is sit upright, with your feet flat on the floor. After slowly exhaling, you slowly inhale through your nose to the count of four. Your lungs fill with air while you hold your breath for another slow count of four. Then you exhale through your mouth for four more beats, and finally, hold your breath one more time for four counts before repeating the process.

In a 2017 study, researchers examined 20 people placed into a “breathing intervention group” and 20 people in a control group. The breathing group practiced diaphragmatic breathing and, unlike the control group, had significantly lower cortisol levels by the end of the trial. (Cortisol is a steroid hormone released in response to stress and is associated with depression and anxiety.

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About TAKE A DEEP BREATH:
Welcome to TAKE A DEEP BREATH (TADB), here you will find a huge variety of Breathing Exercises for Health, Relaxation & Motivation. Here you will also find our dedicated breathing podcast (Breathcast), where you can watch interviews with the worlds top breathing experts https://youtube.com/playlist?list=PLoVrvn2_-QGbNwagnvQEEfVbCay3682De

Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.

Top Books on Breathing and Breathwork:
✅ Wim Hofs new book “The Wim Hof Method” https://geni.us/EBJR
✅ James Nestor’s Book ‘Breath The New Science of a Lost Art’ here: https://geni.us/c1CK
✅ Anders Ollson Book: “Conscious Breathing” here: https://geni.us/9mjmz7
✅ Belisa Vranich “Breathing For Warriors” here: https://geni.us/J7QjBc
✅ Belisa Vranich “Breathe” here: https://geni.us/G5q8Be

My Equipment:
I spent hours of my time researching the best camera, microphone, and lens for Podcasts and other filming-making needs. I love the kit I bought, and very happy with the performance:
✅ Stunning Camera: Sony A6400: https://geni.us/wTOWW
✅ Great Lens: 1.4 16mm Sigma: https://geni.us/etntF
✅ Wonderful Microphone: https://geni.us/mnCi

Disclaimer
The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
We use affiliate links which means if you buy something, we’ll receive a commission, we appreciate the support you give us and we hope to keep adding value to you.

(This is part of the TAKE A DEEP BREATH Pranayama Series)

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