Meditation is awesome and I do it every day, but it’s not always the same way. Sometimes I use my Inner Balance iPad app. Other times I pray or focus on a verse. When I’m hurting for time and need to get it in fast or to change my state quickly, I use the square breathing technique.
This method helps my heart and brain to align, getting me into “coherence,” where the heart and brain are talking to each other through a two-way street, which also effectively gets me out of “fight or flight” mode.
It’s incredibly easy too. Here are the simple steps:
- Find your pulse.
- Breathe in to 3 heartbeats.
- Hold your breath for 3 heartbeats.
- Exhale to 3 heartbeats.
- Hold empty lungs for 3 heartbeats.
That’s it! Just repeat this cycle for several minutes and you will be shocked at how much your state has changed – especially when you feel stressed, anxious or panicky.
You will also notice your heartbeat slowing down as you do this, so those 3 beats take more time. This is because you are relaxing and pulling yourself out of that crummy state. You can adjust the timing on this too, based on what works best for you. Try more beats if you can because the longer each segment goes, the better, but never to the point of discomfort, stress, or effort.
Once you are in a better state (and especially out off fight or flight), you will be better equipped to make good, healthy, positive decisions and you will have a better day!