Stress Relief

The Stress Relief breath uses a 1:2 ratio of inhale to exhale, which naturally activates the parasympathetic nervous system. Benefits backed by research: • Reduces cortisol levels • Lowers blood pressure • Decreases muscle tension • Improves emotional regulation • Enhances relaxation response The extended exhale phase triggers the vagus nerve, promoting a state of calm and relaxation. This pattern helps shift the body from 'fight or flight' to 'rest and digest' mode. This technique is particularly effective during stressful moments, before important events, or when feeling overwhelmed.

1. Get Comfortable • Find a quiet spot if possible • Sit or lie down in a comfortable position • Let your shoulders drop away from your ears • Close your eyes if it feels right 2. The Basic Pattern • Breathe in gently through your nose for 4 seconds • Let the exhale flow out for 8 seconds • Make your exhale slow and steady • Keep the breath smooth and continuous 3. Focus on the Exhale • Let the exhale be twice as long as the inhale • Think of slowly deflating a balloon • Don't force or rush the breath out • Feel tension melting away with each exhale 4. Tips for Success • Keep everything gentle and soft • Don't worry about perfect timing • Let each breath flow naturally • If you feel anxious, shorten the exhale • Return to normal breathing any time you need to 5. Signs It's Working • Your body feels heavier and more relaxed • Your mind becomes quieter • Tension starts to dissolve • You might feel warmer or calmer Remember: This is a gentle practice - there's no need to force anything. Let your breath be your guide to relaxation.