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Now before our episode begins, here's a quick word from our sponsors.

Hey there, welcome to wake me up,

and to this guided breathing meditation.

Today we'll be doing the box breathing technique, which is a simple but powerful way to

reset the physiology of the body and mind. It's extremely effective for getting out of

fight or flight mode or to re-enter and improve focus and concentration.

So wherever you are, find a comfortable position, I recommend sitting down, but sitting upright,

so that you can fill your lungs and your chest completely.

And what we're going to do is breathe in through the nose for four counts.

Hold for four counts, exhale through the mouth for four counts, hold on empty for four counts, and then repeat. We'll do that for a few minutes, pause, and then we'll go

through it again. I'll count and guide you through the whole thing,

so all you have to do is breathe and follow along.

If at any time you feel light-headed

or like you need to take a break, please do so. Just pause and jump back in whenever you're ready.

So let's go ahead and begin. If you'd like to close your eyes, you can do that now.

Start by exhaling all of your air out. Great. Now let's begin. Inhale. One, two, three, four. Hold. One,

one, two three four exhale one two two

one two three four

two three four hold one 3, hold, 1, 2, 3, inhale, 1, 2, 3, 4, inhale, 1, 2, 3, 4,

...