Slowing our breathing through this exercise can help you regain control by engaging your parasympathetic nervous system, bringing you back into ventral vagal connection. Practice this exercise four times a day when you are calm or neutral so that you can bring the exercise in when you need it. When you breathe, place your hand on your stomach and feel the rise and fall of your breath and keep your shoulders still. This is called diaphragmatic breathing and helps your body feel calmer.
4 x 4 BREATHING TECHNIQUE
1. Sit up straight with your back against chair and feet flat on floor.
2. Rest arms on lap, thighs, or arms of chair.
3. Take in a deep breath through the nose to a count of four (1…2…3…4) and draw one line of the square
4. Hold breath to a count of four (1…2…3…4) and draw the second line of the square.
5. Release breath through the mouth to a count of four (1…2…3…4) while drawing the third line of the square
6. Rest for a count of four (1…2…3…4) and draw the last line of the square.
7. Repeat cycle four times
Practice 4 x 4 breathing 4 times a day for thirty days straight.
