Watch your out-breath

Your out-breath has a calming effect on your central nervous system. If you’re feeling stressed this week, try sitting still for a few minutes gently watching your out-breath.

You can increase the beneficial effects of this practice by making your out-breath longer than your in-breath. Doing this sends a signal to your brain, switching your nervous system from ‘fight or flight’ mode to ‘rest and digest’ mode, slowing your heart rate in the process. Try breathing in for a count of four and breathing out slowly for a count of seven. Experiment to find out what’s comfortable for you.

Whenever your mind wanders while you’re do this, gently bring it back to focus on your out-breath.

Enjoy building some episodes of calm into your day!