This practice is called the 4-4-8 Breathing Technique. It brings clarity and focus. When you consciously make your exhale longer than your inhale you’re slowing the heart rate and blood pressure sending a signal to the nervous system to calm.
Get to a safe and comfortable space and take a few clearing breaths to free up space in the lungs. Breath through the nose fully into the belly for a count of 4. Hold the breath in the belly for a count of 4 and exhale through pursed lips slowly for a count of 8. Repeat 5-10 times.
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