Zoe Green Coaching

WHAT The box breath or square breathing technique is fantastic to use at any time during the day, but especially as you switch into a new task. WHY This technique has been proven so effective at regulating our mood, attention, and physiological response that it has been adopted by the Navy Seals and the SWAT team as a standard procedure. Try it for yourself and find out.... HOW I always do this as I arrive at my computer and start to do my work. I set my Focus Intention by saying out loud what I'll be working on. So for example, in this case, I say, Zoe is going to work on only editing this Box Breath document for the next 20 minutes. By saying out loud exactly what I'll be working on and for how long, I make sure I wont be working in a confused panic on multiple things, scrolling social, and wasting my time. I have one topic I'm focussing on, it has been clearly defined, and by saying it out loud with my own name I'm externalizing it so that will be easier to hold myself accountable. I start my timer to keep me motivated (and remind me that there is a break coming for me not too far in the future!), and then I do my box breathing. It is fairly easy to incorporate a minute of this breathing into your daily life, and the results can be astounding. I would suggest doing just one minute to get started. While it's not ideal, you can even do it while you're multitasking, if there is a part of you that feels like you just can't spare the time. Bonus points if you incorporate your focus intention for the next upcoming chunk of your time. It's very simple and enjoyable. The trick is not to strain or force yourself into any of the breath holds. Stay relaxed and enjoy the feeling of the aliveness of your body as you expand and contract your cells and nourish your body with breath. Exhale to clear the old stagnant air from your body. Inhale calmly for a count of four. Hold the breath in for a count of four. Exhale for a count of four. Hold the breath out for a count of four. And that's it! Simply repeat steps one to four for as long as you’d like. -- -- -- --

"Be cautious about attributing intentions to other people. Prefrontal theory-of-mind networks attribute intentions routinely, but they are often wrong. Most of the time you are just a bit player in other people's dramas." Rick Hanson, Ph.D.

Another Fun Radio Episode where we break down really clear steps for you to find out how to make your great new habits stick! https://urlzs.com/GDyXp

Montreal we see eye to eye! I am a huge supporter of sardines in any form but these are outstanding!