Category: Rest & Stress

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: With tension, before falling asleep, before a difficult conversationHow it worksSit or lie comfortably and breathe out once calmly.Breathe in through the nose for 4 seconds.Hold the…

A calm, even breath in four equally long phases. Good when you want to gather yourself and find clarity.Duration: 2 to 5 minutesWhen: Before tasks that need focus; with inner restlessnessHow it worksBreathe in for 4 seconds.Hold for 4 seconds.Breathe out for 4 seconds.Hold for 4 seconds, then start again.Picture how you…

A perception exercise that brings you out of the thought spiral back into the present, through the senses rather than thinking.Duration: 2 minutesWhen: With rumination, tension or rising panicHow it worksName 5 things you see.4 things you hear.3 things you feel (chair, floor, clothes).2 things you smell.1 thing you…

A short journey through the body that makes tension visible and therefore releasable. No goal but noticing.Duration: 5 minutesWhen: Lunch break, evening, with physical restlessnessHow it worksSit or lie down and close your eyes.Move your attention slowly from the feet upwards to the head.At each point notice only: tense or loose?…