Notice your breath – is it fast or slow, are the breaths deep or shallow? Where can you feel it in your body; your nose, throat, chest or belly?
Take a deep breath in, and then a long breath out.
Breathe again and try to make the out breath longer than the in breath – it may help to count silently in your head (3 in 5 out, 5 in and 8 out, or 7 in and 11 out).
If you start to feel dizzy or unwell just breathe normally again.
Make sure your body is physically well supported – put your feet firmly on the ground, sit down if you need to, or press your back against a wall.
It may help to move to a place where you feel safe, both physically and emotionally.
Our breath is an amazing tool, and one that is always with us. It not only keeps us alive on a minute-by-minute basis, but it can also alter our mood and calm us down.
If we’re feeling stressed or anxious, using a longer out breath activates the parasympathetic nervous system. This calms the body’s “fight or flight” response and helps produce a state of equilibrium.
Using a longer out breath helps our bodies return to a calmer state which makes it much easier for us to deal with whatever situation we find ourselves in.
How was this for you? Did it help?
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