today I'd like to talk to you about stress and a breathing technique that can help reduce that stress when we are stressed our breathing gets impacted and it becomes faster and shallower activating our sympathetic nervous system which is our fight and flight response fortunately we can consciously change our response from stress to relaxation by just changing the way we breathe today I want to share with you the two-two-one breathing technique that can help reduce your stress by actively changing the rate in the pattern of your breathing thereby activating the parasympathetic nervous system which is the rest and digest response the two-two-one breathing technique is done through the nose you inhale through the nose.

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 and you exhale out through the nose and what you do is you count using a number at any number that you choose it could be two three or four and that's the number that you would inhale with but with the exhalation when you exhale out the breath you want to double the number that you have chosen so say you chose four you would breathe in for the count of four one two three four and you exhale out for eight one two three four five six seven eight that's why it's called the two-two-one breathing technique so let's begin but before we do the two-two-one breathing technique let's breathe in equal parts so let's breathe in the count of four and breathe out the count of four and let's do that three times now that you have consciously established your breathing pattern.

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 we can change that and prolong the exhalation and once again when we exhale we are activating the parasympathetic nervous system which is the relaxation response so once again let's pick the number four we breathe in for the count of four and we exhale out for the count of eight we'll do that three times and it's as simple as that so next time you feel stressed just know and remember that relaxation is just a few breaths away I know we did only three repetitions in this video but feel free to do it as long as you can and as many times as you want during a day to help you reach the relaxation that you need to do your best .