Breathwork to reduce stress

Breathing exercise 

• Inhale for 4 seconds: Take a slow, deep breath in through your nose for a count of 4 seconds. Focus on filling your lungs completely and expanding your diaphragm as you inhale. This deep breath helps to oxygenate your body.
• Hold your breath for 4 seconds: After inhaling, pause and hold your breath for another 4 seconds. This brief pause allows your body to absorb the oxygen and prepares you for the next steps.
• Exhale for 4 seconds: Exhale slowly and completely for a count of 4 seconds. Ensure that you release all the air from your lungs. This controlled exhalation helps release tension and stress.
• Hold your breath for 4 seconds: After exhaling, pause and hold your breath again for 4 seconds. This pause helps maintain a sense of rhythm and calm as you prepare for the next inhalation.

Continue this 4-4-4-4 pattern for several minutes. Focus on your breath and try to make it as smooth and even as possible. This technique can help activate your body’s relaxation response and reduce anxiety or stress. It’s a simple and effective way to calm your mind and bring a sense of mindfulness to your daily routine.