TIP
Use this exercise as instant help when stressed, before exams, or whenever you feel restless. Just 5 conscious breaths change your nervous system.
HOW TO
- Sit or stand comfortably. Place both hands on your belly.
- Breathe in slowly through your nose – feel how your belly rises and your hands move outward.
- Hold your breath for a moment – without effort, just a brief pause.
- Breathe out through your mouth, twice as long as you breathed in. Feel how your belly sinks.
- Repeat this cycle 8–10 times. Count inwardly: 4 in – 2 hold – 8 out.
- End the exercise with a deep sigh. Open your eyes and feel the new calm.