Slow, steady breathing is one of the quickest ways to calm the body. This simple practice can be done sitting or lying down, whenever you have ten quiet minutes.
The practice
Settle into a comfortable position and let your shoulders soften.
- Breathe in gently through your nose for a count of 4
- Allow a soft pause for a count of 2
- Breathe out slowly through your mouth for a count of 6
- Repeat, letting each out-breath be a little longer than the in-breath
If your mind wanders
That's completely normal — minds wander. Each time you notice, simply guide your attention back to the breath, without judgement. The returning is the practice.
Longer out-breaths gently activate the body's rest-and-restore response. With regular practice, calm becomes easier to reach.
Want to go deeper?
Work one-to-one with our team to put these tools into practice, at a pace that feels right for you.
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