Bonus material
Listen as Emma guides you through a recorded breathing routine - she's created three for you to try!
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3, 4, 5 BREATHING EXERCISE
The purpose of this breathing exercise is to give your attention a job so it can no longer ‘hang out’ in the B-Game exploring problems and creating stories. It’s great to use just to ground your attention in the present moment at the start of the day or before an important meeting… or whenever you feel your attention has drifted.
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TAKE 5 BREATHING EXERCISE
Think of this breathing routine as a way to take the rubbish out of your mind so the “crap” doesn’t build up. If you want to reduce stress, aim to complete your Take 5 breathing routine at multiple times throughout the day. Perhaps when you wake up, take a shower, before you eat or when you shut your laptop at the end of the day.
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BOX BREATHING
This is a game-changer when it comes to performance anxiety, nerves, jitters and fears. Box breathing was created by the Navy Seals and was designed to literally switch off the fight or flight response.
