13:32:15 Now I see. Okay, let's talk about our breath and the connection of our breath to our emotions.
13:32:22 Now you know when you feel very excited, right, when you're very anxious. There rhythm of your breath changes, right?
13:32:30 Maybe you breathe short, right? You don't breathe though deeply, so profoundly. I'd, and when you're very relaxed, your breath also changes, right?
13:32:41 Now this happens for now randomly. I want to show you that it also works the other way. Right?
13:32:49 If your mind is very. Anxious for example, right? You can use the breathing technique. To influence your mind to calm down.
13:33:00 If your mind is very lethargic and lacey, you know, or full of anger or something like this, you know, you can use another technique.
13:33:10 That either. Right? That gives you, feel immediately more awake, right, and powerful.
13:33:19 You know, in better mood. And at the same time you can use that. Also do let go of like, thoughts that, you know, that make you are angry that create unpleasant emotions and like the moves I showed you.
13:33:33 These breathing techniques help before your concentration meditation practice to set the right atmosphere in body mind and energies, right?
13:33:45 You feel like, oh my god, I'm lazy to sit down. And, all right, you do the energizing breath. Mmm.
13:33:50 And you feel, oh my god, I'm sorry, Angees, I can't really concentrate now.
13:33:53 You do the calming breath and then you do your meditation concentration practice, right? So I'll show you these 2 types of breath.
13:34:01 I show you. We'll be calling you, Alright, that is energizing. You can use that too.
13:34:09 Raise your energy or you can use that, you know, like when we did the moves cutting wood right like to let go of what ever disturbs and agitates your mind.
13:34:19 Same thing always either you said cross leg on the floor or with your feet you sit on a chair and with your feet flat on the floor.
13:34:27 All right on the ground. Spine is always straight. Alright, so you inhale through your nose and while you in name you lift your hands up.
13:34:35 Then you exhale through your mouth. And while like saying, you bring your hands into fists and pull your arms down forcefully.
13:34:46 Now with your in A, you're cage, you barely expand. With your exhale, you'll pull your belly button down, push your diaphragm, push the air out.
13:34:56 Now again, in a 3 unknowns, arms up, inhale expand. Exhale through your nose, hands into a fist bring your arms down push abdominals in buy your run up.
13:35:11 Yeah, it goes out, unnecessary thoughts go out, unless emotions go out, right? I think you don't need goes up.
13:35:19 Hmm? I mean, it rises up. Okay, so let's try that again. Try to PIN it me, right?
13:35:40 Continue. Continue. Try the loan. Try it along, try it along, email up, excel down.
13:35:49 Faster you can go stronger, you know. Make it put more strength into your arms, pulling your arms down, cheap going, inail up, excel down, inner through your nose, exhale through your mouth.
13:36:00 Keep going, keep going and do not allow your mind to disturb your mind saying, we are not in the mood to do that.
13:36:07 How long do we have to do that? Who my shoulders start hurting? No. Remember the mind the monkey shift your focus focus on your breath focus on your movement focus on your intention to empty body and mind from unnecessary and pleasant thoughts.
13:36:23 And raise your energy to feel energized. Alright, I motivated and empowered. I'm happy and fun again, the last one.
13:36:41 Okay, then keep your eyes closed. I just feel. Feel, What changed? Okay, observe the ever-changing nature of life.
13:36:55 The ever changing nature of your body and mind. Of energy. See how you shifted that. You created that shift.
13:37:06 You did that. You're not a victim of thoughts and emotions and external world.
13:37:14 You can create. Emotions. You can raise your energy.
13:37:21 You could yet go. If I wanted thoughts.
13:37:28 What's happening with the new is your business only.
13:37:35 But you have to do some maintenance. Like brushing your teeth, like taking a shower for your physical body, for inner world.
13:37:44 You also have to do someday maintenance. Bring this breathing exercise for example. To throw out the garbage.
13:37:51 Garbage thoughts, garbage emotions, all the stuff you don't need. All that stuff that creates unpleasant emotions.
13:37:59 Throw it out by the end of the day so this stuff doesn't accumulate and don't need a big problem or a big pain or a big suffering.
13:38:08 See, and you created that shift.
13:38:17 Alright, come back. Do you notice that shift in energy? You become aware of these little tiny subtle changes, right?
13:38:27 And when you're in a Cheerios. Raise this up. It's also easier to concentrate to focus your mind.
13:38:35 I'll show you the breath. That gives you the opposite result, right? When you feel agitated.
13:38:42 Hmm? And if you're nervous or fearful or, you know, somehow, strange, right?
13:38:48 Like, oh. And you're vibrating, right, within and without. Then you can do this breath, the cow.
13:38:56 I know that in English sometimes people call this box breath so I use this term because it's logic.
13:39:02 What you wanna do is you inhale 4 counts. Hold your breath in 4 counts. Exhale. 4 accounts, hold your breath out.
13:39:15 4 accounts. Right? So this is what's called box breathing. You're in a, hold your breath, 4 accounts, Excel 4 accounts, hold your breath out for counts.
13:39:24 Inhale for hold in 4, exhale for hold out 4. Okay. That's what we try now.
13:39:34 And you feel that difference, right? Alright, in only through the notes. Start in A, 2, 3.
13:39:45 4. Hold breath. 3 4.
13:39:52 2 3 for hold out. Cool. 3. For in 4 hold in.
13:40:04 3 4 x. 3 4 hold out 3, 4, continue alone. Because you're with them for sure is different than mine.
13:40:19 Try it yourself. Keep eyes closed.
13:40:59 And then the last. X hey and you come back. Keep your eyes closed for a little bit just feel the difference.
13:41:09 Feel how this breathing makes you feel.
13:41:14 Feel the difference. Those are in more tools you put into your pocket. So you always have a tool now to raise your energy.
13:41:24 And you have a tool to lower. The. Your nearest system. Down, create.
13:41:38 Okay, and it's always all about balance, whatever you need. Whatever you want to feel, you have the right tools to create.
13:41:49 Emotions. Why? You're not a victim of your mind. The mind is your And if you feel Like this helps you.
13:42:02 To set the tone for your meditation practice. Then do this breathing technique. Either one before you sit down and close your eyes.
13:42:14 Or during the day whenever you feel. The need to do so. Come back. Remember any questions you have?
13:42:23 All right. We can clear that up in our lives or you simply. That's not enough. Go to my website, book a free discovery.
13:42:34 It's time for you. Yeah. How to explain, right? Kinda, and I'm back.
13:42:43 Your in the next video.