Mind Fitness - Week of 07/31/23

Box breathing

This week I’d like you to try some box breathing for five minutes three times daily. I contend that a nervous system on high alert is a contributing factor to nearly every “mental” condition we’ve decided to label (anxiety, depression, PTSD, OCD, etc.) Box breathing is an exercise that can calm you down, make you feel more relaxed, and increase focus.

The technique is simple. Breathe in, hold, breathe out, and hold, each for a four-count repeatedly. These segments represent the figurative box's side, top, side, and bottom. As always, breathe quietly from your diaphragm and through your nose.

You are welcome to try this on your own and count in your head. However, I’ve also created guided audio and video tracks similar to the ones for perfect breathing. My intention with these is to allow you to be completely chill. You don’t have to focus on the numbers, just the breath.

Give it a try and notice how you feel before and after.

Level up your mental health:

• Subscribe to the RARE SENSE Substack.

• Subscribe to the RARE SENSE podcast on any major streaming platform and leave a five-star review if you love it.

• Subscribe to the RARE SENSE YouTube channel.

• Take the RARE SENSE Challenge.

• Connect with me on all major social media platforms @thischrisirwin.

• Invite me to speak about mind fitness to your organization by filling out the RARE SENSE contact form.

You can also support my work by purchasing RARE SENSE gear or sharing my content with others.

DISCLAIMER: RARE SENSE content is not medical advice. Nor does it represent the official position or opinions of any other organization or person. If you require diagnosis or treatment for a mental or physical issue or illness, please seek it from a licensed professional.