I want to talk to you about breathing, it’s a very simple thing – we all do it, it’s automatic, it’s part of the autonomic nervous system, where we just breathe without concentrating on it. It’s just a natural reaction to staying alive.

I want to talk about very conscious types of breathing.

Something that’s been really helpful for me, which I combine with my 10 minutes of meditation each day, is breathing. I just breathe in very deeply for five or six seconds. I hold that breath for a second or two, and then exhale for seven or eight seconds.

The exhalation is always a little bit longer than the inhalation. It’s very helpful for changing my physiology, for getting me from sympathetic to parasympathetic dominance, feeling more relaxed, feeling more composed, getting lots of fresh oxygenated blood into every aspect of the brain and the body.

There’s a particular technique I want to recommend to you, and it’s super simple – it’s called box breathing.

Imagine a square box, you breathe in for four seconds, hold the breath for four seconds, exhale for four seconds, hold the exhalation for four seconds, and repeat. Simple.
You can do it sitting on a train. You can do it when you’re walking. You can do it in a meeting. You can do it anywhere – that is the beauty of breathing, but also the box breathing technique.

If you found that interesting, check out my podcast with Richie Bostock – The Breathing Guy. He specialises in helping people to breathe more easily, to control their nervous system, control anxiety, and manage stress.

Why The Answer To Managing Stress Might Be Under Your Nose with Richie Bostock

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Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit www.bodyshotperformance.com or email [email protected] to register your interest in our services and connect with us on FacebookInstagram, Twitter and LinkedIn.


  • Leanne is an award-winning entrepreneur and the founder of Bodyshot Performance Limited. She delivered a TEDx talk on 'Why fitness is more important than weight', is the author of bestselling books 'Remove the Guesswork' and 'Rise and Shine', and hosts a podcast called ’Remove the Guesswork‘. Leanne is the founder of Bodyshot Performance, an award-winning health and wellbeing company. Bodyshot Performance work with businesses of up to 500 people who want to create a culture of energy, vitality and performance through the business and position wellbeing as a competitive advantage. Bodyshot intersect the latest science and technology to provide unique solutions to the challenge of wellbeing in the workplace that have a direct impact on the bottom line. Our clients have won awards for wellbeing and recognise it directly improves employee engagement and retention and attracts talent into the business.  We also work with chronically stressed or burned out professionals to get you back in control of your health and able to do the things you want to do in life. My expertise is around health, fitness and wellbeing, specifically focusing on sleep, mental health, energy, body composition, digestion and fitness. I host a popular podcast on iTunes called ’Remove the Guesswork ‘, and in November 2016 I delivered a TEDx talk on 'Why fitness is more important than weight'. I’m the author of the bestselling books 'Remove the Guesswork' and 'Rise and Shine' and I regularly speak to corporates on health and wellbeing. My personal values are to live truthfully, considerately and to "suck all the marrow out of life" as Thoreau said. I support the charity Diversity Role Models which works to combat homophobic, biphobic and transphobic bullying. I recently completed the world’s toughest ski race to raise £10,125 for Alzheimer's Research as my father-in-law was profoundly ill with Alzheimers, and I am on a constant mission to find ways to live in a way that is sustainable and environmentally friendly. I love sport, fitness, reading, gardening, business, podcasting, and being with my cat and our scampish little rescue dog, Kami from Romania.