Controlling nerves using Box breathing.

What is Box breathing

Box breathing, also known as ‘Sama Vritti Pranayama’, is a breathing technique where you inhale, hold, exhale, and hold again for equal counts, resembling the sides of a box.

This technique, reportedly practiced by Navy SEALs and others, can help calm the mind and reduce stress by regulating the nervous system.

How to practice Box Breathing:

Find a comfortable position: You can sit or lie down, ensuring a straight spine.

Close your eyes and focus on your breath: Become aware of the natural flow of your breath.

Inhale: Slowly inhale through your nose for a count of four.

Hold: Hold your breath for a count of four.

Exhale: Exhale slowly through your mouth for a count of four.

Hold: Hold your breath out for a count of four.

Repeat: Continue this cycle for a few minutes, focusing on the evenness of each count.

Benefits of Box Breathing:

Stress Reduction:

By regulating the nervous system, box breathing can help reduce feelings of stress and anxiety Jerath et al. (2006) – Physiology of long pranayamic breathing

Lehrer et al. (2000s – multiple studies)

Improved Focus:

The focused nature of the breath can help improve concentration and mental clarity.

Regulation of the Nervous System:

Box breathing can activate the parasympathetic nervous system, promoting relaxation and a sense of calm.

Physiological Effects:

Studies suggest box breathing can also have positive physiological effects like regulating heart rate and blood pressure.

Tips for Practice:

Start slowly: If you’re new to box breathing, begin with shorter counts and gradually increase them as you become more comfortable.

Be mindful: Pay attention to your body and breath throughout the exercise.

Consistency is key: Practice regularly to experience the full benefits of box breathing.

Final thoughts

Embrace rejection as fuel for your journey to success. Feel the nerves — then channel them. They’re not a weakness; they’re a signal that you care. Breathe, refocus, and keep moving forward.

The deals await, and you’re more than ready to seize them.

Until next time, happy selling — and may every rejection (and every racing heartbeat) propel you closer to your goals!

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