Your Focused Driven Day with Dr. Lyman Montgomery

Three Breathing Techniques

September 15, 2022 Lyman Montgomery, PhD
Your Focused Driven Day with Dr. Lyman Montgomery
Three Breathing Techniques
Show Notes Transcript

In this power episode, Dr. Lyman explains and demonstrates the three breathing techniques and how and why it is important when you are having a speech.

The purpose of this content is to help you speak confidently, be productive, and be profitable in your business, and life.

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Hello everyone. Dr. Lyman, Montgomery, founder, and creator of the 30 day speaker's life activation system. One of the most overlooked aspects of speaking, especially when it comes to speaker training is breathing. In today's lesson, I want to demonstrate three effective breathing techniques to help you to do three things.

The first breathing techniques is called box breathing. If you find yourself out of breath and you need to calm down, then the box breathing technique is a great tool to help you to calm down, to get you into a relaxed state. And what you want to do, you can do it either standing or sitting, obviously I'm sitting down. So the first thing you wanna do is make sure that your feet are flat on the ground. Your back is straight. You don't want to be hunched over. You don't want to also be leaning back, but you wanna be sitting straight in the chair. And the key with the box breathing is you will inhale deeply through your nose and you will hold it for four seconds and then you will exhale and you will do this in four repetitions.

And let me demonstrate. So you will inhale, hold it for four seconds, 1001, 1002, 1003, 1004. Exhale, inhale again, as deep as you can, hold it for four seconds, 1001, 1003, 1004, and exhale. When you exhale, think in your mind on a four-count. So you're holding for four and you exhale for four. So it looks like this inhale, hold it four seconds. 1001, 1002, 1003, 1004. And then you exhale on 4,001, 1000, 2000 3004, kind hard to put in, also talk. So I'm going to do it and just follow along. So inhale, exhale. Notice how my shoulders are raised when I inhale and as I exhale with each one, my shoulders begin to drop. So you would do this for four repetitions and you would notice your body will become more and more relaxed. So let's do it again, again, and exhale. So you're inhaling through your nose and you slowly exhale on the count of four through your mouth. Two more times, let's go. And the last one. Boy, don't you feel more relaxed? When you do this over a period of time and I use this technique before I get on stage. If I'm feeling any type of anxiety, if I'm feeling a little stressed, it automatically calms me down.

Now the second breathing technique is a technique that might be a little difficult and uncomfortable at first, but it will energize you. If you need that extra boost of energy. Remember on the box. When you hold for forth this one, you're going to hold as long as you can starting with 15 seconds and getting it up to 30 seconds. And what you wanna do is you want to take as deep as you can. As deep, almost was known as try to feel, not just your lung, but your abdominal cavity with air. So inhale as deeply as you can. And you wanna hold for 15 seconds starting and I'll count. Ready? Begin and exhale, again. Hold for 15 seconds. Inhale real deep and exhale. Now, when you do this, this would action. Oxygenate your body. You might start getting a little red. You might start sweating a little bit. That's okay. That's normal. If you feel that you're about ready to pass out free. All right, this is a taking, like I said, it may be a little uncomfortable at first, but trust me, it will energize you. Why? Because you are oxygenating your whole body. Now I'm doing it sitting down. It might be best starting standing up. And again, the key here is to fill your lungs as well as your abdominal cavity with as much air as you can. And so let's do it again. Ready? Inhaled deep hold for 15 seconds, exhale. Boy, I tell you, when you do that, at least a week straight, you can be tired and I've done this. People ask me all the time, how do you maintain such high energy? And it's because of this particular technique to energize. This is what's known as, remember the first one was box breathing because you're doing four, like a box. This one is known as deep, abdominal breathing you're taking oxygen, not just in your lung, but pushing it into your abdominal area. 

And the third type of breathing technique is called the pause breathing technique. Now the pause breathing technique is if you have to do a training, let's say for 6, 7, 8 hours, you ever notice how some speakers after 30 minutes they're horse or they're winded is because they've not learned to breathe. And so the key here is every three to four words you want to pause and breathe. For an example, if I'm giving a speech and let's say, I'm doing introductions. Hello, my name is Dr. see the pause, Lyman, Montgomery pause, president and founder, pause of focus, driven lifestyle coaching pause. When you learn to do this type of breathing, it keeps you relaxed and it also allows the audience to absorb what you're saying. For many speakers, if they would just simply slow down and breathe. So again, I know this trains a little longer than the other ones, and that's because I want you to get into the habit of in the the morning practice. If you tend to be more of a hyper person, you need to calm down, do the box breathing. Remember inhale, hold for four, exhale for four, and you would do it four times. If you need to energize oxygenate your blood, you will inhale deep into your, abdominal cavity called abdominal breathing, you will hold for 15 seconds. The goal is to get it to 30 seconds and then exhale. And then the other one is the pause breathing technique. Every three to five words, simply pause like I'm doing now. And as I've been doing with this training, it allows the audience to absorb what you are saying. If you would practice these three breathing techniques, you will have longevity and sustainability as a master speaker. I see you in the next training.