Dr. Michael Gervais

Then there's a pause at the top that you could extend or make it really short.

There's an exhale.

And then there's a pause at the bottom that you can make it really short or long.

So there's four parts to each breath.

So that's like understanding what the springs do in Pilates and whatever.

But we have to know the basics.

Isn't it wild that...

as smart as you are, as successful as you are, you and your community, that knowing how many segments to a breath kind of escape us?

And it's pretty remarkable.

We've got thousands of breaths that happen every day, but it's below conscious awareness.

When you bring it to the surface, breathing can actually change your psychology and your physiology.

It's a dial that you can work with.

Okay, let me go back to the training now.

So if there's four parts to each breath, there's three types of breathing trainings.

Underneath each type, there's hundreds of iterations, but I'll give you the basics.

You've probably heard of box breathing.

Box breathing is like four seconds in, four second hold, four seconds out, four seconds hold at the bottom.

It's a square.

It's easy.

Over time, you can extend it to five, five, five, five, six, six, six, six.