[0:00]Hello, my name is Joe. I am a licensed professional counselor and I'm here to teach you a breathing technique today that you can use anywhere, anytime. It's called a box breathing technique because we're gonna make a box with our fingers to remember how to do it. You can do this sitting up, lying down, or standing. What you do is you breathe in for a count of four, hold for a count of four, out for a count of four, and hold again for a count of four. What this does is it tells your body that you are in a safe place, that you are not in danger, and it helps you regulate those emotions and those thoughts that are just not helpful. I'm gonna walk you through it once. We're gonna start by breathing in to the count of four. Ready? Here we go. Breathe in, two, three, four. Hold, two, three, four. Out, two, three, four. Hold, two, three, four. See how easy that is? You can do this at school, at work, at home, or anytime you just feel stressed out or anxious. I hope you practice this and enjoy this technique.