Wellness Tool: Breathing Technique for Calmness
- May 24
- 2 min read
Updated: May 29
For Calmness
A short exhale is experienced during the activation of the sympathetic nervous system and prepares our bodies for fight, flight or freeze. An extended exhalation happens during the parasympathetic experience of our central nervous system when all is calm and we don't need to be on high alert.
An elongated exhalation informs the central nervous system that we no longer need to be on high alert, and it is time for calm.
Inhale through your nose for a count of four, focusing on your belly rising.
Hold your breath for a count of four, maintaining calmness and stillness.
Exhale through your mouth for a count of eight. Relax your shoulders and release tension in your face, jaw, behind your eyes, and even your forehead.
Repeat as needed until you feel relaxed.
When experiencing stress or anxiety, your thoughts may accelerate, and your inner dialogue may become louder or tend toward catastrophising, which can exacerbate your stress response. Therefore, it might require several repetitions of this technique to achieve calmness. Consider incorporating positive self-talk as well.
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All breathing techniques shared are tools I (Elizabeth Simpson) use myself and with clients. These techniques are beautifully described and explained by Stuart Sandeman and are found in his book Breathe In Breathe Out.
Resources
Breathe In Breathe Out, Stuart Sandeman - If in Doubt Breath it Out
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