Imagine blowing bubbles - slow and steady creates the biggest, most beautiful bubbles.
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Take a deep breath in through your nose for 4 counts, filling your belly like a balloon.
Tip: Place one hand on your belly to feel it expand as you breathe in.
Hold your breath for 2 counts, preparing to blow your imaginary bubble.
Tip: Stay relaxed during the hold - no tension or forcing.
Exhale through pursed lips for 6-8 counts, as if blowing a giant bubble. Make it slow and steady!
Tip: Imagine each bubble carrying away a worry or tension.
Continue for 5-10 breaths or until you feel calmer. Watch the bubbles float away with your worries.
Use the video as a focal point to maintain your rhythm. Each exhale should be longer than your inhale - this is the key to calming your nervous system.
Well done! You've practiced calming breath work that activates your relaxation response.
Remember: Long exhales trigger your vagus nerve and naturally calm your body. Use this technique whenever you need to find calm.