Simple 4-Count Breathing for Stress Relief and Calm
With Dr. Eileen Yager
Learn a simple breathing exercise to relax your body and mind:
SITTING: Find a comfortable seated position in a chair or on the floor with a pillow. Place your hands in your lap, at your sides, or on the arms of the chair. Close your eyes gently. Inhale deeply through your nose to the slow count of 4, then exhale smoothly to the same count, feeling your shoulders relax. Continue this pattern, focusing on your breath and counting, for two minutes. This controlled breathing can be especially helpful during moments of stress or upset.
LYING DOWN VARIATION: Lie on your back on a soft surface, like a bed or mat, with a small pillow under your knees if desired. As you breathe in, expand your stomach gently to the count of 4. As you breathe out, let your stomach relax back to its natural position, also counting to 4. Keep your breath and count slow and steady for two minutes, allowing your body to unwind with each exhalation. Remember, if your mind wanders, gently guide it back to your breath and counting without judgment. Practice this exercise several times a day to promote relaxation and reduce stress.
