Calming breathing under pressure
Breathing is one of the few ways you can directly influence the state of your nervous system. Slow, calm breathing with a lengthened out-breath activates the rest-and-recovery system and eases tension.
You will need
- A quiet place
- A timer
- 2–10 minutes of time
- A breathing exercise app (optional)
Steps
Observe how you breathe now
Put one hand on your chest and the other on your belly. If your chest moves more than your belly, your breathing is probably shallow.
Practise diaphragmatic breathing
Lengthen your out-breath
Try resonance breathing
Use the emergency brake
Build the exercise into your day
Listen to your body
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