Breathing for hard moments

When we are scared or upset, our breathing gets quick and shallow, and that makes the feeling louder. Slow breathing, with a longer breath out than in, tells the body it is safe to settle. It does not fix the problem. It gives you a little room to think.

Try it for one minute

1. Sit or stand comfortably. Let your shoulders drop. You can close your eyes or look at one spot.
2. Breathe in through your nose, slowly, counting to 4.
3. Pause for a moment.
4. Breathe out gently through your mouth, counting to 6, as if cooling a cup of chai.
5. Repeat for about six rounds. Notice if your shoulders feel a little softer.

You can do this before an exam paper, after an argument, in a crowded local train, or at night when your mind will not stop. Many people find it works better the more often they practise on easy days.

If hard moments come very often, or you feel unsafe, please talk to someone you trust. Tele-MANAS (14416) offers free support at any hour.