Mind · TJD Quickie
The three-minute reset
A longer out-breath, a dropped shoulder, a pause. A small calming practice you can do at a desk, in a car, or in a queue.
By The TJD Editors · · 3 minute read
Some days need a long walk and a long talk. Others just need three minutes and a slightly slower breath.
Breathing out for longer than you breathe in is one of the most common calming techniques around. You’ll find versions of it in yoga classes, singing lessons and stress workshops. Many people find it settles them, and it needs nothing but you.
How to do it
- Sit or stand however you are. No special posture.
- Breathe in gently through your nose for a count of four.
- Breathe out slowly, through your mouth or nose, for a count of six.
- On every out-breath, let your shoulders drop a little.
- Repeat for about three minutes, or ten breaths if you’d rather count.
If the counts feel too long, shorten them. In for three, out for five works just as well. The point is the longer out-breath, not the numbers.
When to use it
Before a hard phone call. In the car, parked, before you walk into the house. When the inbox makes your chest tight. While the kettle boils.
A note of care
If you feel dizzy, stop and breathe normally. If stress or anxiety is getting in the way of your days, you deserve real support; talking with a doctor or counselor is a strong move, not a weak one.