21/10/2025
Okay, humans can experience intense emotions — let’s do this together. 🌿
Find a comfortable position — sitting or lying down is fine. Let your shoulders relax and gently close your eyes if that feels okay.
🌬️ 2-Minute Calming Breathing Exercise
Step 1 — Get centered (5 seconds)
Notice where your body touches the chair or floor.
Let yourself feel supported — you don’t have to hold yourself up right now.
Step 2 — Inhale through your nose (4 seconds)
Take a slow, deep breath in through your nose…
1… 2… 3… 4…
Feel your chest and belly rise gently.
Step 3 — Hold your breath (4 seconds)
Hold it softly — not tense, just still.
1… 2… 3… 4…
Step 4 — Exhale through your mouth (6 seconds)
Let it go slowly, like you’re sighing out all the tension.
1… 2… 3… 4… 5… 6…
Step 5 — Pause (2 seconds)
Rest in the quiet before the next breath.
Notice that tiny bit of peace.
Now repeat that pattern a few times:
Inhale 4 — Hold 4 — Exhale 6 — Pause 2.
Keep your attention on the rhythm of your breath.
If your mind wanders, gently bring it back — no pressure.
After a few rounds, notice if your heartbeat feels a bit slower or your body a little lighter. You’re helping your nervous system shift from “panic” to “calm.”
How do you feel right now — a little bit better, or still really tense?
I can guide you through another round or a different calming technique (like a body scan or visualization), depending on how you’re feeling.
