Jiva Masheder

Mindfulness & Self-Compassion Teacher

I noticed that I feel much more anxious during the “holding out” phase versus the “holding in” phase. Perhaps it is the result of holding the breath with empty lungs that is increasing my anxiety, while holding my breath with full lungs does not feel as forced. 

Holding Out

I continued belly breathing while box breathing. I'm struggling a bit with belly breathing. It doesn't feel natural to me. I did like the box breathing. 

Box breathing 

This is a super-simple breathing practice that even Navy Seals use to keep themselves calm and present! it involves breathing in for 4, holding for 4, out for 4, holding out for 4. Simple yet effective.