Скачать или смотреть TRY THIS: 4 Breathing Exercises to Instantly Reduce Stress & Anxiety | Patrick McKeown x Zuzka Light

Part 1 of 3. Join internationally renowned breathing expert Patrick McKeown as he teams up with fitness personality Zuzka Light to demonstrate four simple yet powerful breathing exercises that can help you reduce stress, enhance focus, and activate your body’s natural relaxation response.

Whether you're an athlete, a busy professional, or someone simply looking to feel more calm and grounded—these techniques are for you.

🧘‍♂️ Featured Techniques:
1. Emergency Breath Hold
A rapid way to calm the mind and body:
Exhale gently, pinch the nose
Hold for 5-4-3-2-1 seconds
Promotes instant relaxation

2. Box Breathing (Tactical Breathing)
Used by Navy SEALs to stay calm under pressure:
Inhale 4 sec → Hold 4 sec
Exhale 4 sec → Hold 4 sec
Balances the nervous system

3. Subtle Breath Slowing
Train your brain to feel safe:
Reduce breath volume
Gentle, slow exhalations
Creates slight air hunger for calm alertness

4. Slow Deep Breathing
The foundation of breathwork for stress relief:
Inhale for 4 seconds
Exhale for 6 seconds
Slows down respiratory rate naturally

🌿 Benefits of These Exercises
✔ Lower stress & anxiety
✔ Improve mental clarity
✔ Enhance focus and energy
✔ Lower heart rate
✔ Activate your parasympathetic (rest & digest) system

🌀 Pro Tip: Practice consistently for maximum effect. Just a few minutes a day can transform your mental and physical well-being.

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