Five minutes of breathing to calm a busy day
You do not need a mat, an app or a quiet room. You need five minutes and your breath.
The exercise
- Sit with both feet on the floor and your hands on your thighs.
- Breathe in through the nose for four counts.
- Hold for two counts.
- Breathe out slowly through the mouth for six counts.
- Repeat ten times, then notice how your shoulders feel.
Why it works
A longer out-breath than in-breath tells your nervous system that you are safe. Heart rate drops, muscles loosen and thinking gets clearer.