Breathe

Our most effective tool to hack our nervous system back into a calm balance might seem too simple to be effective. Breathe – but the way you breathe matters. Set reminders on your phone throughout the day to do a quick check-in: where is my breath landing? Notice any sensations in the body: tension, tightness, emotions? Draw five to 10 conscious deep breaths into the stomach space – add a count if it helps: inhale for four, hold at the top of the breath for two seconds, then release into an extended eight-second exhalation, slow and controlled. Finish with a final check-in: how have these sensations and feelings shifted for you?