Controlled Breathing

Why it matters

When your nervous system is activated—whether from anxiety, stress, or overwhelm—conscious breathing is one of the fastest ways to ground yourself. It can help lower your heart rate, bring you back into the present, and shift your body from “fight or flight” to “rest and digest.”

Tool 1: Abdominal Breathing

How to practice:

• Sit or lie down comfortably.
• Place one hand on your chest, the other on your belly.
• Inhale slowly through your nose, expanding your belly (not your chest).
• Exhale gently through your mouth.
• Aim for 7–10 deep breaths per minute, for 10 minutes daily.

Why it works: This kind of breathing activates the parasympathetic nervous system—your body’s built-in calm-down button.

Try this once a day for a week and notice any shifts. The results are subtle—but powerful.

Tool 2: Four-Second Breathing

When to use: Anytime, anywhere—especially helpful in moments of tension or racing thoughts.

• How to practice:
• Breathe in slowly through your nose to the count of four
• Exhale gently through your mouth to the count of four
• Repeat for ten rounds

This technique is wonderfully discreet—you can do it at your desk, on public transport, or lying in bed.