Some mornings there is no time for a full practice. On those days, this short breathing sequence is my go-to. You can do it sitting on the edge of your bed with a cup of tea cooling beside you.
The practice
- Sit tall and let your shoulders soften. Close your eyes or lower your gaze.
- Breathe in through the nose for a count of four.
- Breathe out slowly for a count of six. Repeat ten times.
- Finish with three natural breaths and notice how you feel.
Longer exhales signal to the nervous system that it is safe to slow down. Try it for a week and see what changes.