This week I want to share something with you that might help you feel more relaxed, calm, and stress-free … how awesome does that sound!?
I received this breathing technique from my awesome friend and sometime trainer Linda Alexander from Oxygen & Iron here in Richmond, VA. This breathing technique will help you feel less stressed almost instantly! It’s called “box breathing.” And no, it doesn’t involve an actual box. 🙂
If you haven’t already noticed, stress can sneak up on you during the day. You might start out feeling great, but then all of a sudden you notice your shoulders are tight and you are holding your breath.
The good news is that your body has a built-in way to counteract that stress – and also wind down at night to help you fall asleep.
Box breathing has been used by everyone from Navy SEALs and first responders to nurses and teachers!
It involves controlling your breath in and out, as well as “holding” your breath.
It’s called “box” breathing because you do each part of the breath for an equal amount of time (4 counts), as if you are breathing around a square.
Here’s how you do it:
>To start, all you need to do is sit up straight in a chair, feet flat on the floor.
Next, slowly exhale through your mouth as much air as you possibly can … for a total of 4 counts.
Now, hold your breath for 4 counts, and then gently and slowly breathe in through your nose for 4 counts.
And then hold your breath again, for 4 counts.
For a full session of box breathing, you simply repeat the cycle for a total of 4 times through.
> You’ll start to feel your body relax almost immediately. It’s pretty amazing!
> If you’re not used to this kind of breathing, at first it can seem a little uncomfortable until you learn how to take normal breaths while using this technique.
Here’s one more thing you should know: if you’re a beginner or someone who normally breathes shallowly, you might feel a little dizzy the first couple times you do this. That will go away over time as you learn how to control your breath.
Note: this can be a great technique to teach kids when they feel worried, anxious or upset.
Try this and let us know how you do!
Certified StoryBrand Guide
Profit First Professional and Guide
For almost 25 years Mary Fisk-Taylor has owned a portrait and wedding business with her business partner, Jamie Hayes in Richmond, Virginia. Hayes & Fisk Photography is one of the most sought-after Portrait and Wedding studios in their industry. Mary and Jamie are both incredibly committed to preserving family legacies, professionally capturing and printing portrait and milestone memories.They both believe that these fleeting need to be proudly displayed in family’s homes, not living digitally on phones, computers and modern technology. Mary also partners with her Mom and sister in a boutique volume and high school senior portrait studio that caters to local private schools and stresses both excellence in hometown and local client service and technical proficiency in the art of photography.
Mary was very pleased and honored to have received her Master of Photography, Craftsmen of Photography and Certification of Professional Photography in just three short years. Mary has been named Photographer of the Year in 2007 and has won Best Wedding Album of the Year in Virginia several times. Nationally she has had her prints and albums recognized as Grand Imaging Award finalists.Mary is also a recipient of the prestigious Virginia Award, which honors photographers for their commitment and dedication to their state association, and the business of professional photography. And, in 2012 she was awarded the PPA Charities Legacy Award for her work and dedication to the philanthropic arm of PPA. In 2014 Mary was awarded the Charles H. (Bud) Haynes Award for her distinguished service to PPA and its members and for encouraging business awareness and practices in the field of professional image-making. And in 2015 Mary was honored to receive the National Award from the Southeastern Professional Photographers Association for her commitment and dedication to Professional Photography and has gone on to receive two more National Awards from other affiliates. Mary has also taught and lectured all of the United States, as well as the Philippines, Korea, Canada, Mexico and Italy and most recently South Africa.
Mary is of course most proud of her two beautiful children, Alexandra and Jackson. Her husband, Daryl, and she enjoys the flexibility and joy that owning a profitable photography studio has allowed their family. Mary currently serves on the Executive Committee of the PPA Board of Directors, is a proud member of the Society of XXV, and is a past President of the PPA Board of Charities. She holds offices and board positions for her state professional photography affiliate, Virginia PPA and serves on several philanthropic and local boards.She is extremely active with Operation Smile International and has served as a staff photographer for several events and missions. At the age of 42 Mary was named one of Virginia’s Top 40 under 40 for her leadership in the community, volunteer and charity work and her business savvy.
https://www.maryfisktaylor.com
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Mary Fisk-Taylor
Mary Fisk-Taylor, MBA, M. Photog., Cr., EA- ASP, CPP, ABI, API Certified StoryBrand Guide Profit First Professional and Guide For almost 25 years Mary Fisk-Taylor has owned a portrait and wedding business with her business partner, Jamie Hayes in Richmond, Virginia. Hayes & Fisk Photography is one of the most sought-after Portrait and Wedding studios in their industry. Mary and Jamie are both incredibly committed to preserving family legacies, professionally capturing and printing portrait and milestone memories. They both believe that these fleeting need to be proudly displayed in family’s homes, not living digitally on phones, computers and modern technology. Mary also partners with her Mom and sister in a boutique volume and high school senior portrait studio that caters to local private schools and stresses both excellence in hometown and local client service and technical proficiency in the art of photography. Mary was very pleased and honored to have received her Master of Photography, Craftsmen of Photography and Certification of Professional Photography in just three short years. Mary has been named Photographer of the Year in 2007 and has won Best Wedding Album of the Year in Virginia several times. Nationally she has had her prints and albums recognized as Grand Imaging Award finalists. Mary is also a recipient of the prestigious Virginia Award, which honors photographers for their commitment and dedication to their state association, and the business of professional photography. And, in 2012 she was awarded the PPA Charities Legacy Award for her work and dedication to the philanthropic arm of PPA. In 2014 Mary was awarded the Charles H. (Bud) Haynes Award for her distinguished service to PPA and its members and for encouraging business awareness and practices in the field of professional image-making. And in 2015 Mary was honored to receive the National Award from the Southeastern Professional Photographers Association for her commitment and dedication to Professional Photography and has gone on to receive two more National Awards from other affiliates. Mary has also taught and lectured all of the United States, as well as the Philippines, Korea, Canada, Mexico and Italy and most recently South Africa. Mary is of course most proud of her two beautiful children, Alexandra and Jackson. Her husband, Daryl, and she enjoys the flexibility and joy that owning a profitable photography studio has allowed their family. Mary currently serves on the Executive Committee of the PPA Board of Directors, is a proud member of the Society of XXV, and is a past President of the PPA Board of Charities. She holds offices and board positions for her state professional photography affiliate, Virginia PPA and serves on several philanthropic and local boards. She is extremely active with Operation Smile International and has served as a staff photographer for several events and missions. At the age of 42 Mary was named one of Virginia’s Top 40 under 40 for her leadership in the community, volunteer and charity work and her business savvy. https://www.maryfisktaylor.com
