Your breath is the remote control for your nervous system. Slow your breath and your body has no choice but to calm down. Try each of these and notice which feels best in your body.
Box Breathing (great before a test or speech)
- Breathe in through your nose for 4 counts.
- Hold for 4 counts.
- Breathe out through your mouth for 4 counts.
- Hold for 4 counts. Repeat 4 times.
4-7-8 Breathing (great for sleep)
- Breathe in through your nose for 4 counts.
- Hold your breath for 7 counts.
- Breathe out slowly through your mouth for 8 counts.
- Repeat 3 to 4 times.
Hand Tracing (great when feelings feel huge)
Spread one hand out. With the finger of the other hand, trace up your thumb as you breathe in, and down as you breathe out. Trace every finger. By the end, you'll feel calmer.
"You can't always control what's happening — but you can always control your next breath."