blow it out
The Window (4x4)
As you trace each side of a window frame with your eyes:
Inhale through your nose for 4 counts, filling your belly like a balloon;
Hold for 4 counts;
Exhale through your mouth for 4 counts - as if you’re blowing out a candle;
Hold for 4 counts. Repeat at least 4x.
Deep breathing is the fastest way to turn around the stress response. Use it any time you’re grappling with anxiety, anger, fear or sadness. The magic is in the exhale, which activates the parasympathetic nervous system.