Dr. Michael Gervais

So it's, let's call it six seconds in, six second hold, 12 seconds out, and then a six second hold.

So it's six, six, 12, six.

If you can do that 10 times in a row for three days in a row, then you would graduate to 7-7-14-7.

If you can do each one of those sequences 10 times in a row for three days in a row, you would graduate up to 8-8-16-8.

Now, the thing about this, Hala, is that at about breath 3 and breath 8...

Your body says, get me out of here.

I am starving for oxygen.

This is really hard.

I want a break.

And of course, you can always break the sequence.

But when you move through it,

You change your relationship with stress.

You physiologically give yourself a more robust, a more anti-fragile mechanism inside your body.

So you extend your capacity to do hard things later.

So those are the three basic breathing protocols.

And we could also get into self-talk.

We could also get into imagery and other best practices.

But I don't want to just be a science nerd and give you all best practices.

When you think about...

the hustle hard approach to life.