A Simple Breath Practice To Bring Calmness

We live in a world that constantly pulls us out of our center... anything from notifications, responsibilities, deadlines, endless to-do lists. Most of us don’t realize just how much stress we carry until our body finally screams for attention.

This is why simple daily practices matter so much. They’re like “micro resets” for the nervous system.. small, intentional pauses that bring us back into the body, quiet the mind, and anchor us in the present moment. And here’s the best part: science backs this up.

Neuroscience shows that slow, controlled breathing... especially exhaling longer than you inhale, activates the parasympathetic nervous system, also known as “rest and digest.” This shift helps reduce stress hormones, lowers heart rate, and signals safety to the body and mind.

🧘 The Practice: The 4 - 4 - 6 Breath

Here’s a simple technique you can use anytime:

Inhale through your nose for a count of 4. (at the top of the 4 count.. do another deep inhale)
Pause for 4 seconds (with eyes closed looking up into your 3rd eye)
Exhale gently through your mouth for a count of 6.
Repeat for 2–3 minutes (longer if you’d like).

That’s it. No special equipment. No complex rituals. Just your breath..always available, always free.

Why This Practice Works

Longer exhales tell the brain: we’re safe.
The body shifts gears from fight or flight to rest and digest.
Within minutes, the racing thoughts begin to slow.

Something you can begin doing today:

Whenever you feel stress building...before a big call, after an argument, or even just scrolling too long.. pause for a few rounds of the 4 - 4 - 6 Breath.

I'm curious to know about practices that also help bring you back to your center?

What’s your go to way of calming down when stress hits? Have you tried a breath practice like this before? Share below.. we'd love to hear what works for you.

The Healing Circle

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