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Breathing for wellness: Mastering Mindful breathing techniques
12 Plays4 months ago
Welcome back to this week where we explore the transformative power of mindful breathing. Discover effective techniques like the 4-7-8 method to reduce stress and enhance focus, while learning how to maintain relaxation even when using your devices. Tune in for pratical tips and breathe your way to a happier, healthier life-every breath counts.
Stay safe and thank you for listening.
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Transcript
Introduction and 4-7-8 Method Overview
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Toni Gonzalez
And
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Toni Gonzalez
Hello friends, welcome back to this week's episode where I talk about this breathing technique, this transformative power of mindful breathing, and how to effectively implement techniques like the 4-7-8 method into your daily routine.
00:01:05
Toni Gonzalez
have a
Audience Engagement: Stress and Mindful Breathing
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Toni Gonzalez
question. Are you tired of feeling overwhelmed or stressed out by daily distractions? Do you find yourself holding your breath while focused on your phone?
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Toni Gonzalez
Well, I have some answers for you, or at least some guidance.
Instagram Journey and Benefits of Mindful Breathing
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Toni Gonzalez
So this week, what you'll learn about breathing and mindful breathing, especially as I begin this 28-day journey on Instagram every single day for 28 days through the month of February, is the importance of mindful breathing for reducing stress and emotional balance.
00:01:42
Toni Gonzalez
how to practice the 4-7-8 breathing method for relaxation. And each day I'm going to go through a different technique. So today, day one, is the 4-7-8 breathing technique. So it's not too late to catch it.
00:01:56
Toni Gonzalez
Also tips to maintain a stress-free posture while using your phone. The benefits of intentional breathing for your overall were wellness.
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Toni Gonzalez
You know, it's very important that
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Toni Gonzalez
You remember that in our fast-paced world, it's easy to feel overwhelmed and stressed. We rush through our days without taking a moment for ourselves, but there's a way to reconnect with ourselves through our breath.
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Toni Gonzalez
Together,
Impact of Mindful Breathing on Well-being
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Toni Gonzalez
we explore various breathing techniques, particularly the four seven eight breathing breathing ah breathing method and how to maintain a relaxed posture, which is really super important.
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Toni Gonzalez
So let's start by talking about what a mindful what mindful breathing really means. Mindful breathing is about bringing your awareness to your breath in a non-judgmental way.
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Toni Gonzalez
It's like a gateway to the present moment. It can help reduce anxiety, enhance emotional balance, and increase focus. Just
Personal Story and 4-7-8 Technique
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Toni Gonzalez
imagine being able to reset your mind with a few conscious breaths.
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Toni Gonzalez
The power of mindful breathing is truly remarkable. to share a story, I remember a time when I felt create incredibly stressed before an important presentation. More importantly, it was like, or more specifically, it was about training for teaching police officers. And I felt the tension That day when I heard that I was going to this class and the day prior to going to it and I could not sleep. I had so much tension in my shoulders. I was stressed out.
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Toni Gonzalez
I took a moment to practice mindful breathing and it did change everything. And at that time, I was not really in tune like I am now, but breathing helped so much.
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Toni Gonzalez
I felt centered and calm, which allowed me to deliver my presentation effectively. So trust me, when I say that this works. Now let's take a closer look at the 4-7-8 breathing method. This simple yet powerful technique consists of four easy steps. First, in inhale through your nose for a count of four.
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Toni Gonzalez
Next, you hold your breath for a count of seven. Then exhale through your mouth for a count of of eight. This method has a calming effect on your nervous system and can help reduce stress levels almost instantly. Let's try it together.
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Toni Gonzalez
First, close your eyes if you feel comfortable Ready? Inhale
Guided Practice and Posture Tips
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Toni Gonzalez
deeply for a count of four. One, two, three, four.
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Toni Gonzalez
Now hold for seven. One, two, three, four, five, six, seven.
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Toni Gonzalez
And now exhale slowly for a count of eight. One, two, three, four, Five, six, seven, eight.
00:05:12
Toni Gonzalez
Great job. I encourage you to practice this technique regularly. You'll find that it can significantly enhance your sense of calm and focus. Now let's talk about a common challenge we all face, using our phones. It's easy to get lost in our devices and forget to breathe properly. Often, we find ourselves holding our breath or tensing our shoulders without even realizing it.
00:05:39
Toni Gonzalez
To combat this, I recommend being mindful of your posture. Keep your phone at eye level and sit or stand upright. Ensure that your shoulders are relaxed, not creeping up towards your ears.
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Toni Gonzalez
It might help to set reminders on your phone to pause and practice mindful breathing throughout the day. Making
Encouragement and Additional Resources
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Toni Gonzalez
these little adjustments can truly change how you change how you engage with your devices and help maintain a state of calm. Remember, it's all about making mindful choices to support your well-being.
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Toni Gonzalez
So let's bring it all together. Let me leave you with a useful tip. Take a moment right now, pause what you're doing, close your eyes, and practice the 4-7-8 method.
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Toni Gonzalez
Inhale deeply for a count of 4, hold it for 4, and exhale for 8.
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Toni Gonzalez
Feel the relaxation wash over you and carry that feeling with you throughout your day. I want to thank you for being here and for listening. If you found value in today's episode or this week's episode, I invite you to connect with me on Instagram at Tony Gonzalez wellness.
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Toni Gonzalez
Also on my Instagram, I have a link tree. If you click on that link tree, there's a ton of resources, some Amazon affiliate links and ah and a course that I created
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Toni Gonzalez
And also there's daily tips on Instagram that I share with you throughout every month from either one to 28 days or one to 21 days. But I share tips on breathing, on relaxation, stress, and mindfulness. I want to remind you to do a couple of things.
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Toni Gonzalez
Place yourself on top of the list. Do something daily for yourself. If no one's told you today that you're amazing, I just want to be the first to tell you that you're amazing. And more importantly, stay safe out there and I'll talk to you soon.