- Sit up in a chair, or stand up, with your feet planted on the ground.
- Inhale for a slow count of 1… 2… 3… 4….
- Hold your breath gently for the count of 1… 2… 3… 4…
- Exhale for the count of 1… 2… 3… 4…
- Repeat for 2-5 minutes.
- Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? See if you can put words to what you notice, remembering that whatever comes up is okay.
( i ) Being able to consciously regulate your breathing helps bring the nervous system out of a stress response and return to the green zone.