Stress-Buster Tips

Go to a quiet place, where you can close your eyes and be comfortable.

• Set your phone timer to one minute.
• Close your eyes, then breathe calmly and slowly, counting each breath cycle.
• Breathe in deeply through the nose, and out slowly through the mouth.
• There’s no right or wrong to this exercise! Don’t judge yourself or worry about the number of breaths, just count them.
• When the timer goes, make note of the number of breaths you took during that one minute.

Now, set the timer again

• This time, see if you can breathe even more deeply and slowly.
• Keep practicing for another minute or two – or however long you want (even one
minute helps!).
• Each time, note the number of breaths you took in one minute,
• Check in with your body and mind to observe how you feel, after the timer goes

If you are taking 4-6 breaths in one minute, then you are doing great!  You really know how to calm yourself by focusing on your breath – congratulations!

• Practice this little exercise regularly, especially whenever you feel stressed.
• If you are taking more than 6 breaths in one minute, don’t worry! Most people do. It takes time and practice to slow your breathing when you aren’t used to it.
• There’s no need to “get it right” and achieve the “15 second breath” right away
• Don’t be upset with yourself for taking “too many breaths”.
• Just focusing on your breath, and breathing deeply, is always helpful for stress management. With time and practice you’ll get better at this!

Get in the habit of using this simple breathing exercise regularly, especially when you start to feel stressed or anxious.

• Use this as a 2-minute break after completing a task; or while sitting on the bus or subway – anytime that you can find a moment.
• Once you’ve mastered the technique, you won’t even need a timer. You’ll be able to do this anytime, anywhere, to feel calm and refreshed.