5d • General discussion
Learning to Breathe
This past weekend, my Brazilian Jiu-Jitsu coach was over for a seminar. Before yesterdays sessions and also this morning, we had the chance to spend some time working on breathwork.
It was a great reminder that, no matter your experience level, it's often the fundamentals that have the biggest impact.
Breathwork is one of those fundamentals, yet it's something most of us never take the time to practise.
That got me thinking that it would make a great place for us to start our journey together here in the community.
Before we dive into more advanced breathing techniques over the coming weeks, it's important to start with the basics.
Breathing is something we do automatically, but very few of us have ever been taught how to do it well.
Our breathing changes depending on how we feel. When we're stressed, anxious or under pressure, our breathing often becomes faster and shallower. By learning to take control of our breathing, we can begin to influence how we feel rather than simply reacting to it.
This week, I'd like you to try one of the simplest and most effective techniques: **Box Breathing**.
It's used by athletes, military personnel, emergency responders and many others who need to stay calm and focused under pressure.
### How to do it
🫁 Breathe in slowly through your nose for **4 seconds**
⏸️ Hold your breath for **4 seconds**
🌬️ Breathe out slowly for **4 seconds**
⏸️ Hold for **4 seconds**
Repeat this cycle for **3–5 minutes**.
As you practise, try to breathe into your stomach rather than lifting your shoulders. Don't force the breath—keep it slow, smooth and controlled.
I've included a short video below that will guide you through the exercise.
Give it a try every day this week and let us know how you get on.
**Question for the community:**
Have you ever deliberately practised breathwork before, or is this your first time trying it? What did you notice after a few minutes of Box Breathing?
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Learning to Breathe
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