A Calming Practice

Here is a breathing practice to help instantly calm you down. I've been using this one for a few years especially before a big talk, and I've taught it to my kids as well.

It's called BOX breathing.

Imagine moving around a perfect square whilst doing this exercise. The inhale and exhale breaths on the vertical lines and the holds on the horizontal.

Close your eyes (if you are not driving :) )

Breathe in for four seconds.
1 2 3 4

Hold your breath for four seconds
1 2 3 4

Breathe out for four seconds
1 2 3 4

Hold for four seconds.
1 2 3 4

And repeat the route around the square two or three times.

Breathing deeply immediately lowers your cortisol levels (the stress hormone) and short circuits your fight or flight response. So when you feel the urge to run for the toilet paper in the supermarket,

breathe.

Get skin in the game, stay calm.

:)