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3 Breathing Techniques to Help Calm the Mind and Reduce Stress

  1. Slow Exhales

Taking deep inhales and long, slow exhales calm your nervous system and transitions the body and mind into a more relaxed state. Which also slows your heart rate and blood pressure.

2. Block Breathing

Inhale for 4 counts, hold your breath for 4 counts, and exhale for 4 counts.

Counting your breath distracts your mind, calms your nervous system, and decreases stress in the body. It helps calm your mind and relaxes your body.

3. Alternate Nostril Breathing

Place your pointer and middle finger in the middle of your forehead, placing your ring and pointer finger on each nostril.

Block off one nostril with your thumb or pointer finger and inhale.

Block off and open the opposite nostril and exhale.

Inhale through same nostril.


Alternate nostril breathing also balances your nervous system and lower stress. It slows your heartbeat, blood pressure, and improves breathing.

Which way are you breathing today?

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