Antonio Matta teaches box breathing: inhale 4 counts, hold 4, exhale 4, hold 4. Repeat for about a minute to calm your heartbeat and quiet racing thoughts. Use it on a train, in a meeting, or when you can't sleep.
I don't know everything, but I know a little about a lot. Been through the fire, still learning what I've got. No perfect answers, just honest conversation. A question in the dark deserves a consolation. I'm here to help, that fits you walk beside. That's why Antonio the Ace answers. Antonio the Ace answers. Where the truth and compassion collide. Where the truth and compassion collide.
An important breathwork tool I neglected to share with you in the last episode is box breathing. There are a number of breathing exercises you can do, but this one is one of my favorites. It's almost imperceptible and can be done anywhere, at any time—on the train, in a meeting,— or lying in bed at 3 AM when your thoughts won't settle. Here's how it works: Breathe in through your nose for a count of 4. Hold that breath for 4. Exhale slowly through your nose for 4. Hold empty for 4. That's one cycle. Now repeat. Do this for about a minute, maybe 6 or 7 rounds, and notice what happens. Your heartbeat might settle. The noise upstairs might dial back a notch. You're not fixing anything. Anything in 60 seconds, but you're reminding your nervous system that you're still here, still breathing, still capable of one small intervention. Try it now. I hope you enjoy that, and I hope it settles racing thoughts when you're feeling deep in depression. Until next time, be gentle with yourself.
