Free 3 Minute Breathing Exercise
Click the image to practice.
It’s a common misconception that inhaling deeply is the way to calm the mind, but taking a deep breath in is actually linked to the sympathetic nervous system, which controls our fight-or-flight response. It may help you find a moment of clarity but too many deep inhales can lead to hyperventilation. Exhaling is linked to the parasympathetic nervous system, which influences our body’s ability to relax and calm down. We sigh when we are relieved as our exhale is neurologically tied to the relaxation response in the brain.
The parasympathetic system, is our key to rest and relaxation. When you’re feeling stressed, scattered, or overwhelmed, focusing on the exhale will help neutralise those feelings and settle both mind and body.
Putting your body in a parasympathetic state is easier than you might think and you can do this anywhere…
Find a comfortable seat, have a soft gaze on the sun in this video and follow along - inhaling through the nose for a count of 4 and exhaling through the mouth (or nose if you find this more comfortable) for a count of 6. Repeat for 3 minutes.
I hope this brings you a moment of calm and peace.
Stay tuned for the moon version coming soon.