Calming Navy SEAL Breathing Technique (4-4-4-4) скачать в хорошем качестве

Calming Navy SEAL Breathing Technique (4-4-4-4)

Inhale 4 seconds, Hold 4 seconds, Exhale 4 seconds, Hold 4 seconds Download my app Pocket Breath Coach: https://pocketbreathcoach.com The Navy SEAL breathing technique, often referred to as the "4-4-4-4" technique or box breathing, is a simple and effective method used to promote relaxation, reduce stress, and calm down in high-pressure situations. This technique involves a specific pattern of breathing that helps regulate your body's stress response and restore a sense of calm. The numbers 4-4-4-4 represent the four phases of this breathing cycle: Inhale (4 seconds): Begin by taking a slow and deep breath in through your nose for a count of four seconds. Focus on filling your lungs completely with air, allowing your diaphragm to expand as you breathe in. Keep your breathing steady and controlled during this phase. Hold (4 seconds): Once you've inhaled for four seconds, gently pause and hold your breath for another four seconds. This pause is meant to help your body absorb the oxygen you've taken in and allow it to circulate more effectively. Exhale (4 seconds): Slowly exhale through your mouth for a count of four seconds. As you exhale, release any tension and stress you may be feeling. Be deliberate in your exhalation, ensuring that you're expelling air fully from your lungs. Hold (4 seconds): After you've exhaled for four seconds, pause again for another four seconds before starting the cycle over with the next inhale. This brief pause helps create a smooth and rhythmic breathing pattern. By following this 4-4-4-4 breathing technique, you engage in controlled and deliberate breathing that has several benefits for your body and mind: Stress Reduction: The intentional focus on your breath and the even rhythm help activate the parasympathetic nervous system, which counteracts the "fight or flight" response and promotes relaxation. Improved Oxygenation: Deep and slow breaths allow for better oxygen exchange in the lungs, leading to improved oxygenation of the blood and a sense of clarity. Mindfulness: This technique encourages mindfulness as you concentrate on the sensation of your breath, helping to redirect your attention away from stressors and into the present moment. Anxiety Management: Practicing this technique regularly can enhance your ability to manage anxiety by providing you with a simple and effective tool to calm your nerves. To make the most of the Navy SEAL breathing technique, find a quiet and comfortable place to sit or lie down. Practice this technique for a few minutes whenever you feel stressed, anxious, or overwhelmed. Over time, with consistent practice, you'll develop the ability to call upon this technique to regain composure and a sense of calm in various challenging situations.