Pica breathing star

This amazing Box Breathing Star app is the perfect companion for your box breathing exercises!

https://4wins4u.wordpress.com/2026/10/29/pica-breathing-star/

But it doesn't stop there! The different colors remind you to set goals that align with your values, have thoughts that align with your goals, have words that align with your thoughts and actions that align with you values, wishes, thoughts and words. Look here if you need help in defining your values https://4wins4u.wordpress.com/2026/10/21/identity-chart/

Why 28 minutes? That's the average meditating time that gave the gray matter increase in the areas f the brain connected to empathy and happiness and the decrease in the gray matter related to stress and anxiety, done by Professor Sara Lazar. For the exact meditations she used for her research, look here https://palousemindfulness.com/index.html

With the goal tracker you can keep score of the percentage of goals you achieve each day. Achieving goals gives you dopamine hits. Make them smaller if you don't achieve them, make them bigger if they don't excite you.

Who fails to plan plans to fail. So make plans that excite you for a life that excites you!

It starts with wishes (yellow), thoughts (blue). words (green) and deeds (red)

Pica stands for Picture, Imagine, Collect , Act.

For a more detailed description, look here.

That's how you engage in active goal setting and alignment .

The percentage of goals you achieve determines if your in trouble, struggle, effort or you have reached the SAFE spot of Skills, Alignment, Flow and Ease.

Keep track of it with the slide bar, and then jot it down in your calendar.

THE PICA GOAL ACHIEVEMENT SCALE

The Build, Measure, Learn Framework

When you review your daily score on the PICA Goal Tracker slider, match your percentage directly to this matrix to accurately diagnose your current developmental layer and plan your next strategic micro-step:

💡

Scoring below 50% is telling us to zoom in further, until the micro-step, and re-engage our somatic alignment to transition smoothly from Trouble into Ease."

Any crisis or new challenge may bring us through the trouble, struggle, effort phase, since we don't know what we're dealing with yet and need to find our feet before we even know where our efforts should be directed towards. Aiming for the SAFE spot of Skills, Alignment, Ease and Flow, directs us towards the life we want, along with the happiness proteins that brings us. Always stay in gear, making your plans and deeds align. If you can't bring your deeds to where your plans are, bring your plans to where your deeds are, so you can be in the SAFE zone in all stages.

You can choose how long you want to meditate on each aspect. If you divide them evenly, you get 7 minute, but you can change it manually, for instance if you want to spend more time in the soul aspect and less in the hart, or jump back and forth between rooms, you can.

Below is a general meditation. For a scriptural one, click here

Part 1: The Soul Aspect (The Blueprint)

Focus: Integrity, Deep Desires, and the Golden Light

Duration: 7 Minutes

1. The Core Self: In this quiet space, bring your awareness to your inner core. You exist with a unique blueprint and a distinct purpose. Feel a deep sense of self-acceptance and value. You are a special, intentional expression of life, designed to create good things and bring harmony to the world around you.
2. Complete Safety: Allow yourself to feel deeply grounded and secure. Imagine stepping into a space of absolute safety, protection, and unconditional belonging. Let yourself live and rest from this foundation of complete inner security.
3. Visualizing the Pattern: Bring your internal focus to the space right behind your chest—the seat of your deepest convictions. Imagine a radiant, golden light, warm like the high noon sun. This is the light of absolute fairness and universal integrity. Just as nature shines its light on everyone equally, see this non-judgmental, universal gold light expand from your center until it wraps around your whole being.
4. The Deepest Wish: In this warm light, look into your own core identity. Ask yourself with complete sincerity: “What do I deeply, truly wish that others would do for me? How do I wish to be treated?” Let the raw, honest desires of your highest self rise to the surface and shine your light!
5. Engaging the Golden Rule: Let this primary rule be your guide: In all things, do unto others what you would wish they would do unto you. Take those golden wishes you just identified and let them map out how you treat your family, your neighbors, your friends, and even those you struggle with. Breathe in universal goodwill; breathe out universal goodwill.
6. Living the Answer: Picture what you want most and imagine you already have it. Physically feel the joy and excitement of having your deepest wish come true. How do you walk? How do you breathe? Do that now, because your mind can step into that reality ahead of time. Live in the vibrant energy of your fulfilled intentions, and use that positive fuel to make it happen.
7. The Universal Cheer: Feel a deep sense of momentum, as if the universe itself is cheering you on with every small step you take toward authentic living.
8. The Promise of Alignment: Realize that those who hunger and thirst for genuine alignment and fairness in life will find true internal satisfaction.

Part 2: The Mind Aspect (The Blueprint of Truth)

Focus: Truth, Personal Freedom, Open Space, and Breath

Duration: 7 Minutes

1. The Core Awareness: Shift your focus up to your forehead and your nostrils. Open your mind like a vast, clear blue sky. Feel the raw physical sensation of the air entering your body. Connect with the ancient word Pneuma—which signifies the wind, the breath of life, and the open expanse of consciousness.
2. Following the Current: Focus entirely on the anchor of your natural breathing. Do not try to force or alter it; simply observe it. Notice the cool sensation as you inhale, and the warm release as you exhale. Like the wind that blows freely across the earth, your breath moves rhythmically, anchoring you to the present moment.
3. The Freedom Audit: Listen closely to the quality of your internal thoughts. Do they bring you a sense of freedom, clarity, and joy? When thoughts elevate you and expand your well-being, they align with objective truth. Do they make you heavy or sad? Listen to find out if your mind is constructively showing you where to grow, or if it is the voice of the accuser putting you down. True insight shows you what went wrong and how to fix it; the inner critic , or accuser as call it, tells you that you are a mistake. That is a lie. Your life is an evolving journey from innate innocence, through growth, toward restored clarity, wisdom, and sustained alignment.
4. Clearing the Slate: To experience absolute mental freedom, you must release mental weights. Who do you need to forgive? From whom do you need to seek accountability or closure? Take care of that in your mind right now. Map out your next step. Plan how to apologize where needed, and how to make meaningful amends.
5. The Mental Blueprint: Imagine exactly what practical shifts need to happen for your deepest wish to come true. What action steps do you need to initiate? Visualize them clearly, and feel the inner momentum cheering you on as you move toward your goal.

Part 3: The Heart Aspect (The Blueprint of Connection)

Focus: Empathy, Kindness, the Living Stream, and Emotional Release

Duration: 7 Minutes

1. The Open Heart: Turn your focus to the baseline of a pure, clear heart. True clarity of heart allows you to see the absolute beauty and interconnectedness of life.
2. The Inner Cleanse: Imagine a pure, refreshing spring cascading through you, washing away internal clutter, old emotional weights, and outdated habits. Feel your heart softening, changing from a rigid, heavy weight into a vibrant, resilient center of empathy and life.
3. Forgiving the Past: Visualize your past mistakes or regrets being carried away, moving as far from you as the east is from the west. Where you place your ultimate attention, your heart will follow. Dedicate your heart to meaningful contribution and service. Make amends where you can if you wronged others, and then forgive yourself as well as those who wronged you, knowing we all get what we did unto others back, either in this life or the next, either good if we did good or bad if we were cruel.
4. The Green Pasture:Bring your awareness deep into the center of your physical heart space. See it blooming with a soft, vibrant emerald green light. Picture a beautiful landscape of lush trees and vibrant wildflowers growing along a clear, calm, rushing stream of water. Feel yourself resting in this space of total abundance, listening purely to your own calm, guiding inner voice rather than the stressful noise of external tracking or societal pressure.
5. The Bitterness Audit: Scan your heart for any tight, dark knots of resentment, grudges, or bitterness. Notice where you have trapped your own energy. True emotional freedom requires us to forgive others in the exact measure we want to be free. To escape the bitterness trap, we must clear the ground.
6. The Somatic Scan: Scan your entire physical body for any tight areas. Remember that you do not only feel your own stress—as an empathetic being, you also process the stress of those around you. Actively send well-wishes and peace to anyone who comes to mind. If you feel pain or tension connected to someone who hurt you, intentionally send a thought of peace to them, releasing their hold over your well-being.
7. The Flow of Renewal: Picture that pure, green, living water washing directly over those hard, knotted areas of your heart. Intentionally speak release and forgiveness over those who hurt or misunderstood you. Let it flow away down the stream. Feel your heart expand with genuine kindness and empathy. You are loving the world around you by first clearing and loving the ground of your own heart.
8. Gathering Provisions: Focus on whatever tools you need to reach your goal. What is it that you require? New skills? Deeper connections? Formulate those goals clearly, listen to your intuitive next steps, and prepare to act on them.
9. Removing Blocks: Is there any habit or behavior you are engaging in that blocks your own progress? Acknowledge it honestly, and visualize a healthier, more constructive way to handle that situation next time. Choose to step out of unhelpful loops.
10. The Servant Leader: Step into a mindset of mutual respect and service. If you see others struggling, do not point fingers or judge; instead, offer practical help and support. Keep your mind and actions oiled, refined, and always ready for optimal performance.

Part 4: The Strength Aspect (The Somatic Soil)

Focus: Grounding, Talents, the Red Earth, Tense & Relax Body Scan

Duration: 7 Minutes

1. The Receptive Soil: Bring your awareness all the way down to your physical base—your seat, your feet flat on the floor, the heavy, grounding density of your physical flesh. This is your vital strength, your grounding earth. When the seeds of your intentions fall into healthy, prepared physical soil, they produce a massive return—thirty, sixty, or a hundred times what was originally sown. You are tuning the physical soil of your body to bear real-world fruit.
2. The Tense & Relax Protocol: We will now systematically prepare your strength by releasing stored physical trauma and stress from the muscle groups:

• Feet & Legs: Curl your toes tightly, squeeze your calves, and engage your thighs. Hold that tension... feel the raw, concentrated physical energy... now release. Let your legs sink like deep roots into the grounding earth below you.
• Hands & Arms: Clench your fists tightly, engage your biceps and your forearms. Hold the tension... recognize the physical power built into your body... now release. Let your hands open wide, completely relaxed, receptive, and ready to work.
• Stomach & Chest: Squeeze your core muscles tight, take a shallow breath, and hold. Feel the wall of heavy physical defense... now release. Let your belly soften into a calm, receptive, natural breathing rhythm.
• Face & Shoulders: Shrug your shoulders high to your ears, scrunch your facial muscles up tightly. Hold all the collective stress, roles, and expectations of your week... now release. Let your jaw drop, let your face soften completely into your authentic, natural state.

1. The Call to Action: Rest in this deeply relaxed, yet highly vibrant physical body. You have successfully engaged and aligned all four aspects: Soul, Mind, Heart, and Strength. You are completely grounded. Ask yourself: “What meaningful deeds will I build today? How can I personally contribute to building a beautiful, ideal world?”
2. The Ideal Vision: Picture that universal human dream: a world where everyone sits peacefully under their own vine and their own fig tree, with no one having to live in fear of anyone else. See an environment so full of wisdom and harmony that even nature operates in peace. Rest in the vision of a life where tears are comforted and heavy weights are swallowed up forever. Breathe in vital health; breathe out purposeful strength.
3. Act Toward Your Goal: Zoom out. Look at the big picture of all the actions you need to take. Now zoom in. What is the single, immediate action step you can take right now that you feel genuinely excited about? If you do not feel excited or motivated, the step is still too large. Break it down. Make it smaller until it becomes easy, clear, and effortless to execute. Zoom in until you know you can do it, and then execute that step with complete, absolute focus.

Closing: The Continuous Walk

Gently bring your awareness back to the entire room. Wiggle your fingers and your toes. When you open your eyes, carry the complete keys of this inner alignment with you.

The meditation does not end when you open your eyes—it simply transitions into your active daily life. All through the day, before you start any new task, pause for a single breath and ask yourself: What is the most aligned, constructive thing for me to do right now? Let that clarity guide your steps hour by hour.

Make sure to breath through your nose See here why: https://scentses4d.wordpress.com/2021/10/11/air-breathing-and-temperature/ .

Breathing through your nose is healthier because the nasal passages filter, warm, and humidify the air while releasing molecules that improve oxygen delivery and calm the nervous system. [1, 2, 3]

Key Benefits of Nose Breathing

• Natural Air Filtration: Nasal hairs and mucus trap dust, pollen, and debris, while the nasal lining neutralizes many bacteria and viruses before they reach the lungs. [1, 2, 3]
• Conditioning the Air: The nose warms and humidifies incoming air so it matches your body temperature and moisture needs, preventing irritation in the lower airways. [1, 2, 3]
• Nitric Oxide Production: The nasal cavities and sinuses produce nitric oxide, a gas that widens blood vessels (vasodilator) and acts as a bronchodilator to boost oxygen uptake by 10% to 20%. [1, 2, 3]
• Nervous System Regulation: Nasal breathing stimulates the vagus nerve and activates the parasympathetic nervous system (the "rest and digest" state), which helps lower heart rate and blood pressure. [1, 2, 3]
• Better Diaphragm Activation: The natural resistance of the nasal passages forces deeper breathing with the diaphragm, stabilizing the core and improving endurance during rest and exercise. [1, 2, 3]
• Oral and Dental Health: Keeping your mouth closed prevents dry mouth, which otherwise lowers saliva, increases oral acidity, and raises the risk of cavities and gum disease. [1, 2, 3]
• Improved Sleep: Nasal breathing supports proper tongue and jaw posture, reducing the likelihood of snoring and obstructive sleep apnea. [1, 2]

Box breathing lowers stress, sharpens focus, and balances the nervous system by utilizing a structured, four-part breathing pattern. Also known as square breathing, this technique involves inhaling, holding, exhaling, and holding again for equal counts (typically four seconds). Famous for its use by US Navy SEALs and high-performance athletes, it serves as a rapid, powerful "hack" to shift the body out of a state of panic or high pressure. [1, 2, 3, 4, 5]

🧠 Mental & Emotional Benefits

• Rapid Stress Reduction: It triggers the parasympathetic nervous system (the "rest and digest" mode), which counteracts the body's fight-or-flight stress response and lowers the stress hormone cortisol. [1, 2]
• Sharper Focus and Clarity: The meditative counting and structured rhythm force your mind to anchors itself in the present moment, clearing away mental clutter and boosting cognitive control. [1, 2]
• Anxiety and Panic Management: The final post-exhalation hold allows carbon dioxide (CO₂) to temporarily build up in the blood. This trains the brain to handle CO₂ variations calmly, reducing physical feelings of panic and hyperventilation. [1, 2, 3]
• Better Emotional Regulation: Regular practice provides a physiological "pause button," helping you react less impulsively to anger, fear, or overwhelm. [1]

🫁 Physical Benefits

• Lowers Blood Pressure and Heart Rate: Stimulating the vagus nerve slows down heart rate spikes and helps keep blood pressure in a healthy range. [1, 2]
• Improves Sleep Quality: Practicing box breathing before bed quiets a racing mind and physically relaxes your muscles, making it a highly effective tool for combating insomnia. [1, 2]
• Boosts Lung Capacity: The deliberate, deep expansion of the diaphragm and timed breath retention strengthen respiratory muscles and promote full oxygen exchange. [1, 2]

How to Practice (The 4-4-4-4 Method)

Find a comfortable upright seat or lie down, relax your shoulders, and follow this visual square: [1, 2]

StepActionDuration1. Inhale Breathe in slowly through your nose, letting your belly expand.4 seconds2. HoldHold your breath gently at the top without straining.4 seconds3. ExhaleSmoothly empty all the air out through your mouth or nose.4 seconds4. HoldHold your breath empty at the bottom before your next inhale.4 seconds

Repeat this cycle for 3 to 5 minutes to feel a full reset. [1, 2]

⚠️ A Note on Safety: While highly beneficial, breath-holding techniques may not be ideal for everyone. If you are pregnant, have uncontrolled high blood pressure, or experience increased panic during breath retention, you should modify the exercise by removing the holds. [1, 2]

Box breathing is a paced, four-step deep breathing technique (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) that can have powerful effects on the cardiovascular system. While it is generally a safe and effective tool for stress reduction, it presents specific physiological trade-offs for individuals with underlying heart conditions. [1, 2, 3]

The Benefits for Heart Health

Controlled breathwork provides several therapeutic benefits for the cardiovascular system by shifting the body out of a stressed "fight-or-flight" state and into a relaxed parasympathetic state. [1, 2]

• Reduces Blood Pressure and Heart Rate: Slow, structured breathing improves baroreflex sensitivity and vagal tone. This leads to a measurable drop in both heart rate and blood pressure, reducing the overall workload on the heart. [1, 2]
• Lowers Cortisol and Stress Levels: Psychological stress triggers the release of cortisol and adrenaline, which strain the heart. Box breathing suppresses this sympathetic nervous system activity, helping to prevent stress-induced arrhythmias or spikes in blood pressure. [1, 2, 3, 4]
• Improves Heart Rate Variability (HRV): Paced breathing enhances HRV, which is a key biomarker of a resilient cardiovascular system and a strong indicator of healthy autonomic regulation. [1]
• Eases Palpitations and Anxiety: By signaling safety to the brain, the technique can quickly calm acute episodes of anxiety and the racing heart sensations (palpitations) that often accompany them. [1, 2]
• Strengthens Respiratory Efficiency: Diaphragmatic box breathing strengthens breathing muscles and optimizes oxygen exchange. Over time, this makes physical activity feel less fatiguing for people managing chronic cardiovascular issues. [1, 2]

The Dangers and Precautions

Despite its benefits, the specific mechanics of box breathing—particularly the breath-holding phases—can pose risks for those with certain heart problems. [1, 2]

• The Strain of Breath Holding (Valsalva Effect): Holding your breath after an inhalation can inadvertently cause a mild Valsalva maneuver, especially if a person tenses their chest. This temporarily increases pressure inside the chest, which can cause a sudden drop in blood pressure followed by a sharp spike when breathing resumes. For individuals with severe heart failure, advanced coronary artery disease, or aortic aneurysms, these pressure fluctuations can place dangerous acute stress on the heart walls and vessels.
• Risk of Dizziness and Syncope (Fainting): Prolonged breath holding or shifting to improper deep over-breathing can alter carbon dioxide levels in the blood. This can result in lightheadedness, tingling, or even a brief fainting spell, which is especially hazardous for patients with arrhythmias or structural heart defects.
• Paradoxical Anxiety and Chest Tightness: For some individuals, strictly controlling and holding the breath can cause air hunger, a feeling of breathlessness, or chest tightness. This physical discomfort can trigger panic, causing the heart rate and blood pressure to suddenly spike rather than decrease. [1]

Important Next Step: Because of the way breath retention alters blood pressure and chest cavity pressure, anyone with a history of heart failure, recent heart attack, severe hypertension, or arrhythmias should consult a cardiologist before starting a box breathing routine. A physician can provide personalized guidance or recommend alternative pacing exercises—such as simple diaphragmatic breathing without the hold phases—to ensure safety. [1, 2, 3, 4]

To enhance the benefit combine with mewing. Here's the guide:https://drive.google.com/file/d/1oZdb4HLqXP0vK0bnTqNplNPYot3Uvdsf/view?usp=drive_link

This is at of the Happiness proteins in the Dandhea Vibrant Health in 7 Delicious Steps course. Book the clarity call and first 2 sessions free of cost or obligation! Find it here:https://dandhea.wordpress.com/course-dandhea-vibrant-health-in-7-delicious-steps/

Be well and be blessed!

Anna Elize de Heer, HESP Natural Health Coach https://dandhea.wordpress.com/dandhea-vibrant-health-coaching/