A Moment for Yourself


This happens when you focus on your breathing - Wow !!!

The Calming Response (Parasympathetic Response) 

  • oxygen consumption decreases
  • breathing slows
  • heart rate slows
  • blood pressure decreases
  • muscle tension decreases
  • growing sense of ease in body, calmness in mind

Technique 1 - Takes 30 seconds

  1. Take a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs.
  2. Hold your breath to the count of "three."
  3. Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach.

Technique 2 - Takes 90 seconds

  1. Sit comfortably.
  2. Take a long, deep breath and exhale it slowly while saying the word "relax" silently.
  3. Close your eyes.
  4. Let yourself take ten natural, easy breaths. Count down with each exhale, starting with "ten."
  5. This time, while you are breathing comfortably, notice any tensions, perhaps in your jaw or forehead or stomach. Imagine those tensions loosening.
  6. When you reach "one," open your eyes again.