So this one is you breathe in, and you breathe out. But of course, you're already doing that. So what I'm going to teach you how to do is paced breathing.
And when you're doing paced breathing, you're actually counting as you breathe in, then you're counting as you breathe. And what you do is you count like 12345, let's say, and then you know how, when you breathe in, there's a pause right at the top. And then when you breathe out, there's a pause right at the bottom. So you're counting in, then there's a pause, then you're counting out. And then there's a pause.
For example, when I do pace, breathing, it's five in and seven out, all right, but I'm telling you there all kinds of numbers, I've had some people be, you know, six, and eight, out, four in, six out. So it's whatever counts the calculation.
The research is this is extremely effective. But it's effective for short term, which is just what I taught you now.
But it turns out, it's even effective long term. So if you practice this every day for three or four minutes, you just try practicing this every day, you'll find that actually your arousal starts going down over time.
In other words, it's a little bit I swear to God, it's just like taking a medication for anxiety. This is what I call behavioral, anti anxiety medication.
All right, so instead of a drug you're doing and sometimes you can get this to work even better. If you do deep breathing. Have you ever heard of belly breathing, no belly breathing deeply. You know, sometimes they call it diaphragmatic. Breathing Anyway, what kind of breathing is that that's breathing when you breathe in, and you make your belly go out. And so in other words, as you breathe in, instead of your chest going out, your belly goes out. So try that right now with me, okay, put your hand on your chest, and then breathe in and make your belly go out. Now you can do it just normal breathing that way, or you could do it deep breathing that way.
Now, you could also do that when you do your paced breathing, but you don't have to do it when you do your paced breathing.
But if you do do it, what happens? Very interesting. We all have in our belly, a vagal nerve, and when you breathe in and your belly goes out, it stimulates the vagal nerve.
And when you stimulate the vagal nerve, just like with the icewater, the vagal nerve makes the parasympathetic system jump into action brings arousal down.
