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When life feels heavy, your breathing is often the first thing to change. It becomes shallow, fast, and tight. You might not even notice it happening. The good news is that your breath can also be your fastest way back to calm. This simple mood booster uses gentle breathing to help you release tension and feel more relaxed—right where you are.
i. This is How to do it (Step-by-Step):
-You can do this exercise sitting, standing, or lying down.
-Sit comfortably and place one hand on your chest and one on your belly.
-Close your eyes or soften your gaze.
-Slowly breathe in through your nose for a count of four. As you breathe in, quietly say in your mind, “I’m breathing in calm.”
-Hold your breath gently for one second.
-Slowly breathe out through your mouth for a count of six. As you breathe out, say, “I’m breathing out tension.”
Imagine stress leaving your body with each exhale.
Repeat this cycle 5–8 times, or for about five minutes.
Take your time. There’s no rush.
ii. Why it works
Slow breathing sends a message to your nervous system that you are safe. Your body relaxes, your heart rate slows down, and your mind becomes clearer. By adding calming words, you help your thoughts focus on peace instead of worry.
iii. Quick tip (Try this today)
Use this breathing exercise before stressful moments—before a meeting, a difficult conversation, or bedtime.
You don’t always need to change your situation to feel better. Sometimes, all you need is a few calm breaths. This exercise reminds you that peace is always available to you, one breath at a time.
Read next: Daily Happiness Practices
Try this happiness checklist: Happiness Checklist
Download your free Happiness workbook: Free Happiness Workbook
Pause. Breathe. Let the tension go. You deserve this moment of calm.
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