
- 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.
( i ) Being able to consciously regulate your breathing helps bring the nervous system out of a stress response and return to the green zone.