Sometimes we do not need a complicated technique. It is enough to notice our breathing and give the exhale a little more time than the inhale. This is not a test or an attempt to change how you feel immediately. It is a way of telling your body: you do not have to hurry anywhere right now.
How to do it
- Sit so that your feet feel supported. You do not have to keep your back perfectly straight.
- Breathe out normally. Do not take an extra breath beforehand.
- Breathe in through your nose for four relaxed counts.
- Breathe out through your nose or slightly parted lips for six counts.
- Repeat the cycle five times, then return to natural breathing.
What to notice
Your breathing should remain comfortable. You do not need to inhale as deeply as possible or hold your breath. If six counts is too long for your exhale, try a ratio of three to four. The point is a gentle lengthening of the exhale, not the number.
The practice is about a minute of returning to yourself, rather than perfect performance.
When it can help
- between two tasks;
- before an important conversation;
- after traveling or spending a long time at a screen;
- in the evening, as a transition to a quieter part of the day.
If you feel dizzy, short of breath or uncomfortable, stop and breathe normally. This practice does not replace medical care and is not intended to treat health conditions.