I want to talk to you about breathing, it’s a very simple thing – we all do it, it’s automatic, it’s part of the autonomic nervous system, where we just breathe without concentrating on it. It’s just a natural reaction to staying alive.
I want to talk about very conscious types of breathing.
Something that’s been really helpful for me, which I combine with my 10 minutes of meditation each day, is breathing. I just breathe in very deeply for five or six seconds. I hold that breath for a second or two, and then exhale for seven or eight seconds.
The exhalation is always a little bit longer than the inhalation. It’s very helpful for changing my physiology, for getting me from sympathetic to parasympathetic dominance, feeling more relaxed, feeling more composed, getting lots of fresh oxygenated blood into every aspect of the brain and the body.
There’s a particular technique I want to recommend to you, and it’s super simple – it’s called box breathing.
Imagine a square box, you breathe in for four seconds,
hold the breath for four seconds, exhale for four seconds, hold the exhalation
for four seconds, and repeat. Simple.
You can do it sitting on a train. You can do it when you’re walking. You can do it in a meeting. You can do it anywhere – that is the beauty of breathing, but also the box breathing technique.
If you found that interesting, check out my podcast with Richie Bostock – The Breathing Guy. He specialises in helping people to breathe more easily, to control their nervous system, control anxiety, and manage stress.
Why The Answer To Managing Stress Might Be Under Your Nose with Richie Bostock
Bodyshot Total Health Optimisation Package
We have brought together everything you need to optimise your mind, body and wellbeing, in one package. The Total Health Optimisation Package includes the DNA test for diet and fitness combined with a non-invasive blood test panel for over 15 key markers including cholesterol, iron, vitamin D3, HbA1C (diabetes), liver performance, thyroid, testosterone and vitamin B12. The Oura ring for sleep monitoring, activity tracking and recovery is also included.
Once we’ve received the results of your DNA and blood test, we arrange a suitable time for the consultation which takes place online and lasts approximately 60 minutes. In the consultation, we analyse your results, explain what everything means and draw up a personalised action plan.
Our Total Health Optimisation Package includes an eBook that gives you loads of tips, information and a resource you can keep coming back to. The eBook is a concise summary of everything we’ve learned from the hundreds of clients we’ve helped to optimise their health. It also includes access to our Six Signals® Course: optimise your mind, body and wellbeing, an online product containing over 2.5 hours of quality content and a resource you can keep and come back to whenever you need a refresh or additional motivation.
Click here to find out more on this package
What’s Your Health IQ?
If you’re reading this, you might be in reasonably senior position, running your own business or have a busy life running the home and juggling other responsibilities. Either way, you’re busy!
The convergent pressures of work and family life have probably meant that the time you did have to spend on health and fitness has disappeared. Why not talk to us and see how we can help.
Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit www.bodyshotperformance.com or email email@example.com to register your interest in our services and connect with us on Facebook, Instagram, Twitter and LinkedIn.