The breath is the one part of the stress response you can steer directly. Slow the exhale and the body follows.
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Open in SpotifyHave you ever noticed how your breathing changes when you're stressed? Getting faster, shorter, and sometimes even shallow without you realizing it. In this episode, let's delve into Breathing Meditation, which is one of the simplest forms of meditation!
A longer exhale than inhale signals safety to the nervous system.
Box breathing: four in, four hold, four out, four hold.
You always have your breath with you, which makes it the most portable tool there is.
Breathe in for four counts and out for six. Do ten rounds before your next stressful task.
“What does my breathing do when I am stressed, and when did I last notice it?”
Write about itFour in, four hold, four out, four hold.
Use it when
Before something stressful, or when the body is racing.