Okay, let's look at a very ation for this 90 seconds to bring yourself down. But what if you need to bring yourself up? Okay, so we're bringing yourself up is to do the same thing, which is 90 seconds. But the way you're going to do this is instead of using diaphragmatic breathing, which is the abdomen goes out on that inhale comes in on the exhale. So you recall, reverse or Taoist breathing. So when you do that, your stomach comes in a little bit.

And you're gonna feel like your chest rises a little bit, and then you exhale, you kind of bear down a little bit. I don't want to push too hard, but kind of crunch down a little bit. This is where your body basically breeze in a natural way. When you're trying to exert force. If you're going to push a car or lift a heavy weight, this is the natural breath mechanism that you use. Now, the caveat for this, please, please please please, if you have it blood pressure.

If you've had a stroke recently or at risk of a stroke, do not do this. Okay? This can elevate your blood pressure a little too hot, a little too quick. So don't use this. If you are suffering from any of those conditions. This is your Warning Warning.

This is your disclaimer. Okay? And with any kind of breathing exercise if you start to feel dizzy, stop, go back to your normal breathing, your normal breathing patterns, your normal breathing methods switchover, have a seat, relax until you feel back to normal. If you want to try this again later. Go ahead. But if it happens again, then maybe this exercise is not for you.

Okay, so yeah, it's the same idea. We just inhale exhale. Now, you may not be able to do 90 seconds because you'll really get yourself energized. Just doing a few of those kind of deep breaths can reset your mental balance. So if you're a little bit too low into the, the sympathetic and the parasympathetic nervous system, and you need to get into the sympathetic nervous system, so a perfect example is if you have to do a performance because as a musician and as a professional martial artist for so many years, you know, I have to get up in front of thousands of people to do performances. And sometimes you have to psych yourself up right?

You're not sure you're maybe you're tired or sick, and it's like, Okay, I got to do this. You notice as I do that, my body automatically starts to tighten up a little bit, right? So I start to energize my body which is going to change my mental state, it's going to change my physical state, so is going to get you know, a level for a peak performance. Okay, so you use this variation if you need to energize yourself but Generally just using the first method is that deep, relaxing breath will help to calm your mind. It creates that balance in our nervous system, which will give us a nice calm approach but sometimes you just need that little boost of, of mental caffeine and this is the way you do it.