Try a 3-4-5 breath: breathe in for three seconds, hold for four seconds, then breathe out for five seconds. Continue for a few rounds – or as long as you like. Try this simple breathwork tool that’s easy to remember. Think of it as a shortcut to stillness.
We usually breathe unconsciously, but if we take the trouble to consciously focus on how we’re breathing, we’ll often notice profound effects. Making the out breath longer than the in breath is a known way to activate the parasympathetic nervous system. I like to describe this as our relaxation mode. The opposite of this is being in sympathetic or fight-or-flight mode – and many of us spend too long in this state.
There are many different breathwork techniques to try, but i find a 3-4-5 breath is a great place to start. Give it a go if you’re feeling stressed, overwhelmed, before meditating or simply as a wellbeing boost.
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