Do you want a simple technique that will enable you to reduce your stress level whenever you choose?

A reliable ‘go to’ technique you can use right now to reduce your stress and anxiety whatever the cause: life events, COVID-19, health issues ….. .

A technique that’s so effective that it’s used by the US Navy Seals when they’re operating under extreme pressure and in stressful, dangerous situations.

A technique that only takes a few minutes to perform, yet creates amazing results.

Then read on ……

Controlled slow, deep breathing

Did you know that the fastest, most effective way to switch off the ‘stress response’ and turn on the beneficial ‘relaxation response’ is to breath deeply in a controlled, slow way.

That’s why my Freedom from Anxiety and Freedom from Stress HypnoCoaching programs contain over a dozen breathing exercises.

Box Breathing

One of the my clients’ favourite breathing exercises is called Box Breathing – otherwise known as Navy Seals Breathing.

The technique is simple with just four steps:

  1. Breathe in for four seconds (ideally through your nose) for 4 seconds
  2. Hold your breath for four seconds.
  3. Exhale for 4 seconds.
  4. Then pause for four seconds before taking your next breath.

Repeat the sequence at least 5 times in a row.

You can do Box Breathing any time, anywhere – before that exam, before that job interview, before that presentation to a room full of people.

Why is it so effective?

We feel ‘stressed’ when real or imagined pressures exceed our perceived ability to cope. It’s a sign that our body has adapted to help us deal with the excessive pressure. As part of that adaption our breathing migrates up in our bodies into our upper chest. We breathe fast and shallowly as we prepare to fight or run from the perceived threat.

When we engage in Box Breathing, we are consciously shifting our breathing back down into our stomach area, where our diaphragm is. We breathe from this location in our bodies, when we’re feeling relaxed and feeling safe. So, as we Box Breathe our body is sending a message to our brain that we are safe, that we’re not under any threat.

By turning off the stress response we stop pumping up our stress level. Instead it begins to fall. As it does so, our ‘thinking brain,’ which was hijacked by the stress response, comes back online, and we are able to think more clearly, rationally and make better decisions.

A small time investment reaps massive rewards

With just a small-time investment in this technique you can reduce your stress level whenever you choose and regain control of your mind and body.

Schedule a free, no obligation Zoom Discovery Consultation

To explore just how much my Freedom from Stress or Freedom from Anxiety programs could help you effectively gain mastery over your stress and/or anxiety why not schedule a free, no obligation Zoom Discovery Consultation by clicking here – ? Just a small investment of your time could yield amazing returns. And if ZOOM isn’t your thing, then let’s have that consult over the phone. You can call/text me on 021 056 8389.

Remember to breath slow and deep. Until next week …..

~ Tony

I’m on a mission to help as many people as possible enjoy lives free of unnecessary stress and anxiety. If you’d like my help, or you know someone who would benefit, call/text me today on 021 056 8389 or email