A simple breathing exercise that powers the nervous system down within minutes. The longer exhale activates the calming part of the autonomic nervous system.
Duration: 3 minutesWhen: When tense, before falling asleep, before a difficult conversation
Here’s how
- Sit or lie comfortably and breathe out once, calmly.
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds, without strain.
- Breathe out slowly through your mouth for 8 seconds.
- Repeat the whole thing four times. If 4-7-8 is too long, keep the ratio and use smaller numbers.
A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.