Ten Breaths A simple technique to diffuse a tense situation. As soon as you realise you’re upset or angry, start to deepen your breathing, bringing attention and awareness to it. Count ten breaths in and out. This will create space between you and the triggering event. Your heart rate will have lowered, and you’ll feel better placed to respond in a more measured way. A more intentional version: Become aware of your in-breath and out-breath. Follow your in-breath from start to end, then follow your out-breath from start to end. Become aware of your body, and the effect that the breathing has. Release the tension in your body. Incorporate those steps while you take a walk (you could try this indoors and then use this technique on the go when more confident). The "Bee" Breath An effective, nature-inspired exercise to help lengthen breathing. This exercise can be as long or as short as you like – it will help recentre the emotions and calm the nerves. Sit comfortably – back straight and face relaxed. Place index fingers on cartilage between ears and cheeks. Take a deep breath in to a comfortable depth, and on exhale, press the cartilage and make a humming sound like a bee. Repeat as often as you need. At the end, reflect and take notice of changes to your mood. "Box" Breathing So-called because the timings are equal. A great go-to breathing exercise. Inhale for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds. Repeat as often as needed. "Candle" Breathing Especially beneficial in anxious situations, and subtle enough for social settings. Inhale through the nose for 4 seconds. Hold for 7 seconds. Exhale through the mouth with your lips pursed, as if gently blowing out a candle for 8 seconds. This method will help lengthen your exhale naturally. References: Breathe by Bonnie Gray, Grounded by Ruth Allen, Soulfulness by Brian Draper, The Powerful Purpose of Introverts by Holley Gerth
