Most of us take around 20,000 breaths a day without noticing a single one. When life gets busy, those breaths get faster and shallower, and our bodies quietly read that as a signal that something is wrong.
The good news is that the relationship works both ways. Change how you breathe, and within a few minutes you can change how you feel.
What happens when you breathe slowly
Long, steady exhales activate the parasympathetic nervous system, the part responsible for rest and digestion. Your heart rate eases, your shoulders drop, and your mind has room to settle.
“The breath is the one part of the nervous system you can steer. Start there, and the rest follows.”
A four-minute practice to try tonight
Get comfortable. Sit or lie down. Let your hands rest on your belly.
Breathe in for four. Through the nose, slowly, feeling the belly rise.
Breathe out for six. A long, soft exhale through the nose or pursed lips.
Repeat for four minutes. If your mind wanders, simply return to counting.
Do this before bed for a week and notice what changes. Most members tell us they fall asleep faster within a few nights.
Our Lunchtime Breathwork class, every weekday at 12:15 PM.
Bring it into your week
If you’d like guidance, join Hannah for Lunchtime Breathwork or close your week with Sunday’s Sound Bath. Your first class is always on us.
Written by
Hannah Reed
Teacher at Stillhaus. Writes about breath, rest and slow practice for the Sunday journal.
