{"id":166396,"date":"2024-07-18T11:19:02","date_gmt":"2024-07-18T15:19:02","guid":{"rendered":"https:\/\/www.interac.ca\/?page_id=166396"},"modified":"2026-03-30T12:30:47","modified_gmt":"2026-03-30T16:30:47","slug":"from-dollar-one-get-grounded","status":"publish","type":"page","link":"https:\/\/www.interac.ca\/en\/from-dollar-one-podcast\/from-dollar-one-get-grounded\/","title":{"rendered":"From Dollar One: Get Grounded"},"content":{"rendered":"<section id=\"t4-hero-block_543363f7c2eaa6ec759db8b7e434951e\" class=\"block-t4-hero\" style=\"margin-top: 0px; margin-bottom: 100px; padding-top: px; padding-bottom: px;\">\n    <div class=\"grid-container\">\n        <div class=\"grid-x align-center align-middle\">\n            <div class=\"cell small-12 hero-title\">\n                <h1>Ch. 2, Ep. 3: Get grounded<\/h1>\n            <\/div>\n                                <\/div>\n    <\/div>\n<\/section>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<iframe height=\"200px\" width=\"100%\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https:\/\/player.cohostpodcasting.com\/b5ebd939-e4a8-439e-8237-db656004bf8c\/5f207d20-94d1-4213-9f2a-787e96d78e9f\"><\/iframe>\n<\/div><\/div>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<p>As a busy business owner, you\u2019re dealing with a lot of expectations and, at times, stressful situations.<\/p>\n<\/div><\/div>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<p>In this episode, we hear from expert financial therapist Aseel El-Baba, who unpacks how breathing techniques can calm your nervous system and help to reduce stress and anxiety. You\u2019ll learn about box breathing, a breath work exercise that is simple to accomplish, wherever you are. Aseel recommends trying this exercise before starting a new task to feel more confident and in-charge.<\/p>\n<\/div><\/div>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<p>Download free templates, and sign up for our newsletter to get started:&nbsp;<a href=\"https:\/\/content.interac.ca\/en\/mind-over-money\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/content.interac.ca\/en\/mind-over-money<\/a><\/p>\n<\/div><\/div>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<p>Visit\u00a0<a href=\"https:\/\/interac.ca\/dollarone\" target=\"_blank\" rel=\"noreferrer noopener\">interac.ca\/dollarone<\/a>\u00a0to learn more and sign up for our newsletter.<\/p>\n<\/div><\/div>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<p><\/p>\n<\/div><\/div>\n\n\n<section id=\"accordion-block_b669fa664ee78c5cca9d6f03866b2f67\" class=\"accordion-content-block\" style=\"margin-top: 0px; margin-bottom: 0px;\">\n    <div class=\"grid-container\">\n        <div class=\"grid-x grid-margin-x align-center\">\n            <div class=\"cell small-12\">\n                            <ul class=\"accordion\" data-accordion data-deep-link=\"true\" data-update-history=\"true\" data-deep-link-smudge=\"true\" data-deep-link-smudge-delay=\"500\" id=\"deeplinked-accordion\" data-allow-all-closed=\"true\">\n                                <li class=\"accordion-item\" data-accordion-item><a href=\"#episode-transcript\" class=\"accordion-title\"><h6>Episode Transcript<\/h6><\/a> <div id=\"episode-transcript\" class=\"accordion-content\" data-tab-content><p><span data-contrast=\"none\">This is \u2018From Dollar One\u2019: Presented by Interac.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Breathing. [sound of a person inhaling and exhaling]<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">It\u2019s the essence of life and a growing number of studies show that breathing techniques can help reduce stress and anxiety and even improve attention. For the busy business owners managing pressures from every corner, grounding techniques like box breathing can help by gently distracting your mind, calming your nervous system and reducing stress.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Expert, Financial Therapist, Aseel El-Baba shared exactly what a grounding technique is and how to apply simple exercises in your daily life. Let\u2019s walk through what we learned.\u00a0\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Grounding techniques are ways to help bring you back down to Earth when you\u2019re feeling caught up in anxiety. They can help you stay in the present moment and refocus your attention on the things that are achievable right now.\u202f\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">One effective grounding techniques is box breathing. Box breathing, also known as four-square breathing, is a simple breathwork exercise that consists of a series of four breaths over four seconds each.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">All you have to do is <\/span><span data-contrast=\"none\">Breathe in 4 seconds, hold your breath for 4 seconds, breathe out 4 seconds, hold that for 4 seconds, and repeat.<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">How about we give that one a try here?<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Try your best to relax and\u2026<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Breathe in, 3, 2, 1<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Hold, <\/span><span data-contrast=\"none\">3, 2, 1<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Breathe out, 3, 2, 1<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Hold, 3, 2, 1<\/span><span data-contrast=\"none\">\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">[Repeat X1 and end on \u201cBreathe out, 3, 2, and 1\u201d]<\/span><\/b><span data-contrast=\"none\">\u202fnote for voiceover\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Box breathing doesn\u2019t only have to be used in moments of high stress. You can apply it before starting a new task to feel more confident and in charge. Like managing your finances.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Setting aside time and energy to focus on your administrative and operational tasks regularly, and initiating these tasks with simple breathing techniques can help give you a stronger sense of control. And when you feel in control and in charge it means you can make more confident, informed decisions for yourself and your business.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">[OUTRO]<\/span><\/b><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Want to learn more ways to stay grounded? V<\/span><span data-contrast=\"none\">isit Interac.ca\/dollarone to learn more and sign up for our newsletter.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:240,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"none\">The content for Episode 3 and other materials contained on the Interac website are for informational purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of a health professional with any questions you may have.<\/span><\/i><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<\/div><\/li>                <\/ul>\n            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<p><sup><em>This article offers general information only and is not intended as financial, legal or other professional advice. While information presented is believed to be factual and current, its accuracy is not guaranteed and it should not be regarded as a complete analysis of the subject matter discussed. No endorsement of any third parties or their advice, opinions, information, products or services is expressly given or implied by Interac Corp.<\/em><\/sup><\/p>\n<\/div><\/div>\n\n<div class=\"grid-container\"><div class=\"grid-x\">\n<p><\/p>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>As a busy business owner, you\u2019re dealing with a lot of expectations and, at times, stressful situations. In this episode, we hear from expert financial therapist Aseel El-Baba, who unpacks how breathing techniques can calm your nervous system and help to reduce stress and anxiety. You\u2019ll learn about box breathing, a breath work exercise that&hellip;<\/p>\n","protected":false},"author":8,"featured_media":0,"parent":166368,"menu_order":9,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":true,"footnotes":""},"class_list":["post-166396","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>From Dollar One: Get Grounded - Interac<\/title>\n<meta name=\"description\" content=\"In this From Dollar One podcast episode, Interac explores how Canadians can get grounded in their finances and build healthier money habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.interac.ca\/en\/from-dollar-one-podcast\/from-dollar-one-get-grounded\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"From Dollar One: Get Grounded\" \/>\n<meta property=\"og:description\" content=\"As a busy business owner, you\u2019re dealing with a lot of expectations and, at times, stressful situations. 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