Practice With Me - Box Breathing; 10 minutes (All Levels)

Hi brothers! Im Shyambo (shaam-bow), thanks for pacticing with me. [download this guided pranayam breathing practice audio track below] This is a guided box breathing practice: Samavritti Pranayam, designed to do one thing: give your nervous system the signal that it is safe to stop. This practice is a 3 seconds practice. It's for all level. It has 4 parts to the breath. 3 seconds inhale. 3 seconds hold. 3 seconds exhale. 3 seconds hold. That is it. That is the pattern. At this rhythm, your nervous system physically cannot stay in stress mode. That is not a suggestion. That is how the wiring works. Sit up tall. Close your eyes. And practice with me. 🔗 WANT THE FULL SCIENCE?→ Full version with Pranayam tradition + modern research: [video coming next week] 📚 KEY RESEARCH: • Yackle et al. (2017). Brainstem-to-arousal-center wiring. Science. Stanford. • Bernardi et al. (2001). Cardiovascular resonance at ~6 breaths/min. BMJ. • Goessl et al. (2017). Large effect on stress/anxiety. Psychological Medicine. Boston University. • Bentley et al. (2023). 58 RCTs — consistency beats novelty. Brain Sciences Master your energy. Stay in your prime. Regardless of your age. #love #boxbreathing #pranayam #guidedbreathing #breathwithme #nervoussystem #meditation #stressrelief #menshealth #samavritti #practicewithme ------ 🔔 Subscribe for new guided practices every month that makes your life measurably better. If you know a man who needs to hear this — a brother, a friend, a father — send this to him. That is how the good gets out. -------------- Links for You: 1. 🔗 Box Breathing Meditation Audio Resource Download: https://app.thebrightermindset.com/wi... 2. 🔗 Join the waitlist for the Brotherhood: https://docs.google.com/forms/d/e/1FA... The Brotherhood is a exclusive paid community of purpose driven men, who choose to live well with weekly calls, guided practices, and group accountability lead by Shyambo. 3. 🔗 Waitlist for the Energy Audit - Self-Assessment: https://forms.gle/uZJaamoTGh5wrPoB7 The Energy Audit is 37 questions across 9 areas of your life. Get a personalized breakdown of where you actually stand: your energy, your peace, your relationships, your sleep. An honest mirror no one sees but you. Join Shyambo on instagram: www.instagram.com/shyambo ------------- I'm just getting started with YouTube out and redesigning my website. I can't wait to fully serve all of you and create new opportunities to serve. -- WHAT IS THE BRIGHTER MINDSET? -- Welcome to The Brighter Mindset. This is a podcast and YouTube show hosted by Shyambo (Shaam - Bow) that explores what it actually takes to live well... not just successfully, but well. From the science of how your body manages energy to the ancient practices that have been training the mind for centuries, from the food you consume to the thoughts you carry, from breathing practices and nervous system regulation to prayer, character, and service - every episode is an invitation to go deeper into the practices that make a measurable difference in how alive you feel. Some episodes are solo teachings grounded in peer-reviewed research and two decades of lived spiritual practice. Some are intimate conversations with people whose interior life is as developed as their exterior achievements. All of them share one conviction: the foundation of a life well lived is built upon a "brighter mindset" Let's develop 'A Brighter Mindset', together. Thank you for being here. ----- Listen to the Podcast on the Go! https://creators.spotify.com/pod/prof... Website and Newsletter: COMING SOON.....