Box Breathing, also known as four-square breathing, is a simple deep breathing technique that involves inhaling for a count of 4, holding the breath for 4 counts, exhaling for 4 counts, and holding again for 4 counts before starting over. It's a quick and easy practice that can be done anywhere to help you feel more calm and centered.

Here's how to perform the Box Breathing technique with a 4-second count:

	1. Sit or stand comfortably with good posture.
	2. Close your eyes and take a few deep breaths to relax your body and mind.
	3. Set your intention to BALANCE & HARMONIZE.
	4. Inhale through your nose for a count of 4.
	5. Hold your breath for a count of 4.
	6. Exhale gently through your nose or mouth for a count of 4.
	7. Hold your breath for a count of 4 before starting the cycle again.
	8. Repeat the cycle for a few minutes or until you feel more relaxed and centered.

The benefits of the Box Breathing technique:

	• Reducing stress and anxiety: The technique can help to calm the mind and body and reduce stress and anxiety.
	• Improving focus and concentration: Deep breathing exercises like Box Breathing can increase oxygen flow to the brain, which can help to improve mental clarity and focus.
	• Promoting relaxation: By intentionally slowing down and focusing on your breath, you can promote a sense of relaxation and calm.
	• Enhancing physical performance: Box Breathing can be used to improve athletic performance by increasing oxygenation of the body and reducing anxiety.

Tips:

	• Remember to set your intention
	• Try breathing with more energy & body activation to increase energy
	• Try breathing with a more relaxed breath inhaling and exhaling passively for relaxing effect
	• Try increasing the Seconds of the box for a more calming effect. 


Overall, Box Breathing with a 4-second count is a simple and effective way to promote relaxation, reduce stress and anxiety, improve focus and concentration, and enhance physical performance.

Guided Breath - 10min - Box Breath 4S

Set your intention to Energize

The Top Triangle breathing technique is a simple and effective breathing exercise that involves inhaling for 4 seconds, holding the breath at the top for 4 seconds, and exhaling for 4 seconds. It's a quick and easy practice that can be done anytime to help you feel more calm and centered.

Here's how to perform the Top Triangle breathing technique:

	1. Sit or stand comfortably with good posture.
	2. Close your eyes and take a few deep breaths to relax your body and mind.
	3. Set your intention to ENERGIZE!
	4. Actively Inhale through your nose for a count of 4.
	5. Hold your breath at the top of the inhale for a count of 4.
	6. Actively Exhale slowly through your nose/mouth  for a count of 4.
	7. Repeat the cycle for a few minutes or until you feel more relaxed and centered.

The benefits of the Top Triangle breathing technique include:

	• Improving focus and concentration: Deep breathing exercises like Top Triangle can increase oxygen flow to the brain, which can help to improve mental clarity and focus.
	• Promoting Harmonization: By intentionally focusing on your breath, you can promote a sense of balanced energy and flow.
	• Enhancing physical performance: Top Triangle can be used to improve athletic performance by increasing oxygenation of the body and reducing anxiety.

Overall, the Top Triangle breathing technique is a simple and effective way to promote balance, increase energy, reduce stress and anxiety, improve focus and concentration, and enhance physical performance.

Guided Breath-10min-Top-Triangle-Energize

Set your intention to Relax

The Bottom Triangle Breathing Technique is a deep breathing exercise that involves inhaling for 4 seconds, exhaling for 4 seconds, and pausing at the bottom of the exhale for 4 seconds. The intention of this technique is to activate the parasympathetic nervous system, which is responsible for the body's rest, relaxation, and digestion functions.

Here's how to perform the Bottom Triangle Breathing Technique:

	1. Sit or stand comfortably with good posture.
	2. Close your eyes and take a few deep breaths to relax your body and mind.
	3. Set your intention to RELAX
	4. Inhale through your nose for a count of 4 seconds.
	5. Exhale slowly and completely through your mouth for a count of 4 seconds.
	6. Hold your breath at the bottom of the exhale for a count of 4 seconds. (Scan your body)
	7. Repeat the cycle for several minutes, focusing on the feeling of relaxation in your body.

The benefits of the Bottom Triangle Breathing Technique include:

	• Reducing stress and anxiety: The technique can help to calm the mind and body and reduce stress and anxiety.
	• Improving digestion: The activation of the parasympathetic nervous system can help to improve digestion and nutrient absorption.
	• Promoting relaxation: The intentional pause at the bottom of the exhale can promote a sense of relaxation and calm in the body and mind.
	• Enhancing overall well-being: The Bottom Triangle Breathing Technique can help to balance the body's internal systems, promoting overall health and well-being.

Tips: 

	• By increasing the length of time at the bottom of the breath and scanning your body you can increase the calming effect. 

Overall, the Bottom Triangle Breathing Technique is a simple and effective breathing exercise that can be done anywhere to promote relaxation, improve digestion, and enhance overall well-being.

Guided Breath-10min-Bottom-Triangle-Relax

This lesson was created as a Free Pop Up Class for those stuck at home during a snow storm! Enjoy the exploration of feeling breath from the nose and how expansion and deflation can be felt throughout the body.

30 minute Breathing Lesson - Sensing Movement and Space

Do you Know ??
Vagus nerve plays a powerful role in your body. 
Keeping your vagus nerve strong and balanced can help you respond more effectively to a variety of emotional and physiological symptoms
Mindfulness & Emotional Intelligence Expert Manish Behl shares tips to stimulate your vagus nerve so that you can train your body to relax and de-stress. Listen till the End 

Do Share Your Thoughts And Feedback !! 😊

Become a Internationally Certified Mindfulness Trainer: https://www.mindfulsciencecentre.com/... 

Learn Mindfulness Meditation: https://www.mindfulsciencecentre.com/... 

Join 4 Weeks Mindfulness Program: Bring Mindfulness in your daily life: https://www.mindfulsciencecentre.com/... 

Visit http://www.mindfulsciencecentre.com/ for more information and to enrol for Mindfulness based programs. 

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Thanks For Listening  !!

Please don’t forget to Like And Follow !!

With thanks and ❤️ Love.
Manish Behl

3 ways to Strengthen your Vagus Nerve

This 10-minute Guided Meditation Exploring the Four Elements of the body is a great way to relax and connect with the present moment. By focusing on the four elements - earth, water, fire, and air - you can cultivate a deeper sense of balance and harmony within your body and mind. This guided meditation will help you tap into the experience of your body here and now and promote a sense of grounding and tranquillity in your daily life.

Exploring t﻿he Four Elements: 10-Minute Guided Meditation To Awaken Your Senses

You’re here, ready to take a moment for yourself. Guided by Dr. Elisha Goldstein, this body scan meditation invites you to pause, breathe, and reconnect with your body. As you settle into a comfortable position, you begin to notice the subtle sensations, free from judgment, allowing tension to release. This is your time, a small act of self-care that sends a message of kindness inward. With each breath, you feel more grounded, more at peace. You’re simply being present, letting go of stress, and welcoming a sense of calm.

Body Scan  - 20 Minute Meditation

Deep breath
Center yourself
Focus
On each
Inhale and exhale

The Art of Letting Go
The Art of Letting Go

Pay close attention
To your surroundings
Notice the details
Sounds, sights, sensations

The Art of Letting Go
The Art of Letting Go

Engage all your senses
Smell, see, touch, hear, and taste

The Art of Letting Go
The Art of Letting Go

Release judgments
About your thoughts
Let go of labeling things
As good or bad

The Art of Letting Go
The Art of Letting Go

Turn off
Notifications
Set aside devices
Full attention
To the moment

The Art of Letting Go
The Art of Letting Go

One task at a time
Avoid multitasking

The Art of Letting Go
The Art of Letting Go

Embrace gratitude
Acknowledge things around you
Practice gratitude

The Art of Letting Go
The Art of Letting Go

Release past
And future concerns
Remind yourself
That the past
Is gone
And the future
Is yet to come

The Art of Letting Go
The Art of Letting Go

Bring awareness
To your movements
Mindful movements ground you

The Art of Letting Go
The Art of Letting Go

The Art of Letting Go

Bring awareness
To your movements
Mindful movements ground you

The Art of Letting Go
The Art of Letting Go

The Art Of Letting Go

Deep breath
Center yourself
Focus 
On each 
Inhale and exhale

The Art of Letting Go
The Art of Letting Go

Pay close attention 
To your surroundings
Notice the details 
Sounds, sights, sensations

The Art of Letting Go
The Art of Letting Go

Engage all your senses
Smell, see, touch, hear, and taste

The Art of Letting Go
The Art of Letting Go

Release judgments 
About your thoughts 
Let go of labeling things 
As good or bad

The Art of Letting Go
The Art of Letting Go

Turn off 
Notifications 
Set aside devices 
Full attention 
To the moment

The Art of Letting Go
The Art of Letting Go

One task at a time
Avoid multitasking

The Art of Letting Go          
The Art of Letting Go

Embrace gratitude
Acknowledge things around you 
Practice gratitude
 
The Art of Letting Go
The Art of Letting Go

Release past 
And future concerns
Remind yourself 
That the past 
Is gone 
And the future 
Is yet to come

The Art of Letting Go
The Art of Letting Go

Bring awareness 
To your movements
Mindful movements ground you

The Art of Letting Go
The Art of Letting Go

The Art of Letting Go

Bring awareness 
To your movements
Mindful movements ground you

The Art of Letting Go
The Art of Letting Go

The Art of Letting Go

In this episode, we explore the rising power of breathwork training in Sydney-a practice that calms the mind, balances the body, and enhances emotional clarity. Discover how intentional breathing can reset your nervous system, release stress, and support lasting personal growth. Whether you're new to breathwork or ready to deepen your practice, join us as we discuss the benefits, techniques, and local training opportunities at Hum Studio. Learn more: https://www.humstudio.com.au/

Breathe Deeper Exploring Breathwork Training in Sydney

Breathe with the rhythm of the waves—calm, balanced, and clear.

Wavebreathing is a gentle guided exercise that balances your inhale and exhale like ocean waves, bringing calm, focus, and relaxation.

Wavebreathing – Guided Breathwork

HUM Studio Dee Why Yoga and Wellness Community Collective, a space to gather, learn and nourish. Meditation, Pilates, Life Drawing, Breathwork, Sound Healing, Dance, Art, Drumming, Personal Development, and Women's and Men's Circles. Room hire on Sydney's Northern Beaches, and rent our space for your events, courses, classes, and workshops.

Music is more powerful than we often realize. Sometimes it feels like medicine. Other times it just helps us enjoy life a little more.

If you are here listening, welcome.

I am not chasing fame or recognition. I am here because I love writing songs and I serve the art.

I have been writing songs and playing in bands since I was 13. I have played guitar, bass, drums, vocals, piano, violin, saxophone, and harmonica. Music has always been a part of my life.

I also went to film school and earned an MFA in directing, where I studied storytelling. But I found something deeper in music. When you listen, you are not watching someone else’s story. You are living your own.

Every song is meant to meet you where you are.

If these songs bring you peace, reflection, or help you keep going, then they have done their job.

Thank you for listening. I see you and I appreciate you.

MDRJR are simply my initials.

🫁 Pulmonaut ✨Creator 🎶Musician 💗Healer
https://linktr.ee/chriswurden
❤️‍🔥 #WimHofMethod Instructor
💪 #OxgenAdvantage Advanced Instructor
💨 #Buteyko Instructor
🧘‍♂️ #AdvancedYogaPractices Instructor

Chris Wurden is passionate about creating empowering, safe & supportive containers where beings can experience profound relaxation & lasting transformation. 

He uses the 4 elements, sound, yogic sleep techniques, & modern psychology to peel back your layers of thought, anxiety, fear, and supposed to, bringing you to a state of pure Being. His end goal is to unlock & empower your innate & infinitely powerful compassionate self.

Let's all expand our Human's!

visit www.fariyadoctor.com for more classes. 

Elisha Goldstein, PhD is one of the world's preeminent mindfulness teachers, a clinical psychologist, author of numerous books, co-founder of the Center for Mindful Living and Psychotherapy in  Los Angeles and founder of the Mindful Living Collective – the online collaborative nexus of mindfulness and well-being. Dr. Goldstein is also creator of the breakthrough program – Uncover the Power Within and the Course in Mindful Living Professional Teacher Training Program. 

For the last 20 years as a psychologist and mindfulness educator, he has been at the forefront of integrating curriculum and training for Therapists, Educators, Business Professionals, active Military, Parents, and others in the art and science of mindful living. His books include Uncovering Happiness, The Now Effect, A Mindfulness-Based Stress Reduction Workbook, and MBSR Everyday. 

In an increasingly fragmented society, he is working to bring people together so they may motivate and inspire one another in far-reaching ways.

Here are a few recents:
Recent Article (case study): https://www.mightynetworks.com/case-studies/mindful-living-collective

Beyond Normal Podcast on managing stress during pandemic (podcast): https://bringmethenews.com/minnesota-news/beyond-normal-podcast-owning-your-stress-response-during-the-coronavirus-pandemic

How to live a more mindful and fulfilling life (blog) - https://www.forbes.com/sites/robdube/2020/05/07/how-to-live-a-mindful-present-and-fulfilling-life/#22e1fa441a10

- TedX Speaker and India's leading Mindfulness, Emotional intelligence and Leadership expert. 
- Helps leaders in fostering wisdom through Mindfulness, Emotional Intelligence and Neuroscience. 
- Founder of Mindfulness India Summit and Mindful Science Centre. 
- Possesses over 25 years of leadership experience with a focus on Emotional Intelligence and Neuroscience. 
- Helps leaders, teams and organisations to build engagement, innovation and performance through ground breaking mindfulness and emotional intelligence skills to achieve growth-mindset, psychological safety, purpose-based leadership and mental wellbeing.

New tracks tagged #mindfulbreathing