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Breathwork for 'Stay and Play' — Flow State

A balanced state — alert but calm. Ideal for finding 'the zone.' You need to calm down without completely shutting down.

Best Practices for Flow

  • • Inhales through the nose only
  • • Exhales through the mouth (more control)
  • • Fill entire lungs — belly and chest active
  • • Flare ribs with each breath, don't lift shoulders
  • • During full-lung apneas, smile

Practice: Box Breathing (4,4,4,4)

Notation: 4,4,4,4

Round 1 of 8

Inhale

4

Finding the Zone

Flow state requires interoception — listening to the subtle language of your body and mind. For many, the ability to expand their 'box' goes hand-in-hand with their ability to get into 'the zone.'

Box Breathing is used by US Navy SEAL teams to find focus before missions. The 4-7-8 (Cadence of Happiness) is Jesse's signature pre-performance technique — he practices it minutes before public speaking.

Reflect

Which flow protocol brought you closest to 'the zone'? What activity will you pair it with?