Practise a longer out-breath for one minute

Breathe out for twice as long as you breathe in.

Why it helps

A slow exhale often feels settling. Many people use it to take the edge off a hectic moment.

How to do it

1. Breathe in quietly through the nose for three counts.
2. Breathe out gently for six counts.
3. Repeat for one minute.

Make it easier

Use two counts in, four out.

Make it harder

Continue for five minutes.

Return to normal breathing if you feel lightheaded.