Of all the small tools we teach in the studio, this is the one that gets used most. It costs nothing, it is invisible to onlookers, and it works in about ninety seconds.
Inhale quietly through the nose for a count of four. Hold the breath for a count of seven. Exhale audibly through the mouth, with the lips lightly pursed, for a count of eight. That is one cycle. Do four cycles.
The long exhale stimulates the vagus nerve, which tells the parasympathetic nervous system — the 'rest and digest' branch — to take the wheel. The held breath helps balance carbon dioxide, which itself has a calming effect.
If anxiety is daily, persistent, or interfering with your life, please do not rely on a breathing exercise alone. Reach out to a clinician or to us. Tools are useful; community is more so.
Written by Anthony J. LeValle · Founder, Lady Mesmer
