The 4-4-4-4 trick that resets your nervous system

Last week I watched someone try to 'think' their way into emotional control on YouTube.

And it made me want to burn every self help book in my library.

Because in today's technologically advanced world, self regulation seems to be a forgotten art. Yet without self regulation, you’ll fall victim to impulsive decisions…

…That could result in broken relationships, lost business deals, and getting fired.

And look, we've all been guilty of doing something irrational.

We’re only human.

But if you want to move through the day without getting anxious (over things you know don’t matter). And you want to have the kind of character that people can rely on, and others look up to.

Then you need to master the art of self regulation.

However, there are a lot of different ways to self-regulate. And the amount of options available tends to overwhelm people…

So let me get straight to the point and give you one technique that will help you self regulate TODAY.

The fastest way to reset your nervous system (even when the walls of anxiety feel like they’re closing in):

Box Breathing.

When you're stressed, your breathing becomes shallow and erratic. This sends a "danger" signal to your brain, which keeps you stuck in fight-or-flight mode.

But Box Breathing does the opposite. It tells your nervous system you're safe.

All you have to do is breathe in a simple 4-4-4-4 pattern:

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold for 4 counts

This rhythmic breathing balances oxygen and CO₂ levels, lowers your heart rate, and restores prefrontal cortex control. 

And that’s the part of your brain responsible for rational decision-making.

Navy SEALs use this exact technique when they're under extreme stress. And if it works for them in the heat of gunfire, it'll work in your Monday morning meeting.

Here’s how you can get started in seconds…

1. Sit up straight or stand

2. Breathe in through your nose for 4 slow counts

3. Hold your breath for 4 counts

4. Exhale through your mouth for 4 counts

5. Hold empty for 4 counts

6. Repeat 4-6 cycles

To get the best results from this exercise though…

You should be breathing deep into their pelvic floor and belly (not forcing, but directing) to get maximum relaxation and re-train the diaphragm (or just breathing muscles).

What I love about box breathing is how quickly it works and how simple it is to do anywhere. You can Box Breath before a difficult conversation, during traffic, or when your boss sends you that passive aggressive email.

Try it right now. 

Notice how different you feel after just one minute?

That's your nervous system downshifting from chaos to calm.

With love and healing,

Brian Maierhofer (Professional Human)

P.S.

Box breathing is powerful, but it's just one piece of the puzzle. 

Next week, I'm sharing some deeper nervous system techniques in my girlfriend Kimia's Brain-Based Healing course. 

If this resonated with you, you'll want to hear about what's coming.