Pick a Breathing Technique to Center Yourself Anywhere.
We don’t always know when strong emotions are going to be triggered. Find a breathing technique you like, and you can rely on it to help you regulate and find calm, wherever you are.
- Box breathing: Breath in for 4 counts, Hold for 4 counts, Breath out for 4 counts. Hold for 4 counts
- Belly breathing: While sitting, place a hand on your chest and the other on your belly. Breathe in slowly through your nose, letting your belly rise while keeping your chest still. Breath out slowly through your mouth, letting your belly fall while keeping your chest still. Repeat as much as needed.
- 4-7-8 Breathing: Inhale for 4 counts (1,2,3,4). Hold for 7 counts (1,2,3,4,5,6,7). Exhale for 8 counts (8,7,6,5,4,3,2,1)
- Star Breathing: Imagine you are drawing a star. As you draw each point, breath in, hold at the point, breathe out.
