EPISODE 175: BONUS SHOW: 4×4 Balanced Breathing

When we practice yogic breathing, we can either up-regulate, down-regulate or balance our nervous system. In different situations, all three can be valuable, but for whatever reason, balanced breathing practices are not taught or practiced as often as they should be—and they are extremely useful.

In this mini-bonus class, you’ll learn the simple practice of 4×4 breathing as Lucas leads you through a shorted, seated practice.

What You’ll Learn:

  • How to use a 1-to-1 ratio for balancing your nervous system
  • How to reduce your breathing rate by 1/2 or even 1/4 to find balance
  • How to reduce your heart rate and increase your heart rate variability in a matter of minutes
  • How to dramatically shift your outlook on the day with 10 rounds of breath

NOTE: this practice is 100% safe and accessible to people of all ages, abilities, and backgrounds at any time of the day—except while driving.


Lucas Rockwood is a yoga teacher trainer, digital nomad, green food junkie, and serial entrepreneur.

With a formal yoga training background in Hot Yoga, Ashtanga Yoga, Gravity Yoga, and the Yoga Trapeze®, Lucas has studied with some of the most well-respected teachers on the planet. His most influential teachers (all of whom he studied with personally) include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka.

Lucas founded Absolute Yoga Academy in 2006, one of the top 10 yoga teacher training schools in the world with 2,000 certified teachers (and counting) and courses in Thailand, Holland, United Kingdom, and The Philippines.

In search of nutritional products designed specifically for achy yoga students’ bodies, Rockwood worked with senior nutritional formulator, Paul Gaylon, and founded, YOGABODY Naturals, in the back of his yoga studio in 2007. The company has gone from strength-to-strength and is now an internationally-renowned nutrition, education, and publishing organization serving 81 countries.

In 2013, Lucas founded YOGABODY Fitness, a revolutionary new yoga studio business model that pays teachers a living wage and demystifies yoga by making the mind-body healing benefits of the practice accessible to everyone.

A foodie at heart, Lucas was a vegan chef, and owned and operated health food restaurants prior to diving deep into the yoga world. Lucas is also a highly-acclaimed writer, radio show host, TV personality, business consultant, weight loss expert, and health coach.

Nutritional Tip:

  • The power of ginger!

Links & Resources:

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