BREATHING TECHNIQUES

Relaxation Breathing - Inhale for a 4-count, hold the breath for a 7-count, exhale for an 8-count, and repeat (i.e. beginning with inhale). Continue for several minutes, allowing your counting to be at a speed that is comfortable for you. The extended exhale of this breathing exercise activates the parasympathetic nervous system, increasing overall relaxation in the mind and body. This breathing exercise is great for practicing when feeling anxious or distressed.
Breathing for Decreasing Autonomic Nervous System Reactivity - Inhale for a 4-count, exhale for a 4-count, and repeat (i.e. inhaling again). Continue for several minutes, allowing your counting to be at a speed that is comfortable for you. The symmetry within this breathing exercise fosters balance between the sympathetic and parasympathetic nervous systems, decreasing nervous system reactivity. This breathing exercise is great for practicing multiple times each day (regardless of stress level in that particular moment), in order to foster decreased reactivity to stressors.