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Play this video to help you feel immediately calmer whilst noticing your breathing.
Take a long, deep, slow breath in through your nose and Stop. Hold for the count of 4. .
Breathe out a long, deep, slow breath out through your mouth for the count of 10. Stop. Hold that breath for 5 seconds.
Repeat the exercise extending the holding of breath after each outbreath for as long as you can.
Listen to your body it will guide you when you need to take a breath in or out.