Longer breath out

Find a position you can stay in for a few minutes. Sitting is fine. So is standing, or lying down.

If it feels right, close your eyes. If not, let your gaze rest somewhere low and still.

For the next ten minutes, there's nothing to fix and nothing to solve. Just one thing to practise: a breath out that's longer than the breath in.

Start by noticing your breathing as it is. Don't change it yet.

Notice where you feel it most. Maybe at the nose, the chest, or the belly.

Now breathe in through your nose, at a normal pace.

And breathe out slowly, through the nose or through softly pursed lips.

Again. In, comfortably.

And out, slowly, letting it take its time.

Keep going on your own. In for about four. Out for about six. If six feels like a stretch, make it five.

Let the breath out do the work. You don't have to force anything.

Bring some attention to your jaw. If it's clenched, let your teeth part slightly.

Now your shoulders. Let them drop a little on each breath out.

Now your hands. Let them rest open.

If your mind goes back to whatever was pressing, that's what minds do. Notice it, and come back to the next breath out.

See if you can let each breath out be a little slower than the one before. Not longer by effort. Just unhurried.

Pressure often shows up as speed. In your thoughts, in your breathing, in how fast you move. For these few minutes, you're practising the opposite.

Keep the rhythm. In, comfortably. Out, slowly.

Notice any place in your body that feels a little looser than when you started.

Now let your breathing return to its own pace. No counting.

In a moment, we'll finish.

Notice how you feel now, without needing it to be different.

You can come back to this whenever things speed up. Even three slow breaths out make a difference.

When you're ready, open your eyes, and carry on with your day.