Paced Respiration

Intententional breath can help regulate the nervous system. This, in turn, can help with:

• Digestion

• Relaxation

• Stress relief

• Sleep

• Blood pressure

• Focus

• and more!

1. Get into a quiet environment (if possible, though you can use this technique anywhere, anytime!)

2. Focus on your breath and body. Are your shoulders elevated? Try to extend your breath down into your belly, and relax the muscles in your arms, hands, and jaw, lowering your shoulders to a relaxed position

3. Inhale for 4 seconds, exhale for 6. If this is uncomfortable in the beginning, you may try shorter cycles like inhale for 3, exhale for 5.

4. Do this for a couple of minutes, 2-3x/day. You can also utilize this when you start to feel stressed, overwhelmed, or before you go into a situation that may be stressful.