Welcome to this Hand in Hand breathing exercise! Deep breathing is a powerful way to calm your mind and body, especially when anxiety creeps in. When you take slow, intentional breaths, you activate your body’s natural relaxation response—the parasympathetic nervous system—which helps lower stress hormones and brings a sense of peace. This simple practice can shift your mental state, making you feel more grounded and at ease.

The parasympathetic nervous system is like your body's "relax and recharge" mode. It’s part of the autonomic nervous system, which handles all the stuff you don’t have to think about—like your heart rate, breathing, and digestion. When this system kicks in, it’s your body’s way of saying, “Hey, it’s okay to chill out now.”

Here’s what it does in simple terms:

• Slows your heart rate: Your heart stops racing and beats at a calm, steady pace.

• Calms your breathing: You breathe slower and deeper, which helps you feel peaceful.

• Boosts digestion: Your body focuses on breaking down food and soaking up nutrients—ever wonder why you feel sleepy after a big meal? That’s why!

• Relaxes your muscles: Tension melts away, and you feel more at ease.

It’s the opposite of the “fight or flight” mode (that’s the sympathetic nervous system), which revs you up when you’re stressed or in danger. Think of the parasympathetic nervous system as your body’s brake pedal—it helps you rest, recover, and just take it easy.

Mindfulness Activity
Find a comfortable position—sitting or lying down. Place one hand on your chest and the other on your belly, why on hour belly? Because you want to breathe deeply down into you tummy. This will help you connect with the movement of your breath.

Picture a peaceful place—like a serene beach or a quiet forest—somewhere you feel calm and safe, and let each inhale draw you deeper into that calm. If your mind wanders, that’s okay—just gently guide your focus back to the rhythm of your breath.

• First Breath: Inhale slowly through your nose for 4 seconds, feeling your diaphragm expand and your belly rise as the air fills your lungs. Hold this breath for 4 seconds, noticing the stillness. Now release slowly through your mouth for 6 seconds, feeling your belly fall as tension melts away. Take a moment to tune into how your body feels.

• Second Breath: Inhale deeply through your nose for 4 seconds, imagining you’re breathing in calm and relaxation—like a cool, soothing wave. Hold for 4 seconds, letting that calmness settle in. Now exhale through your mouth for 6 seconds, releasing any stress or worry, feeling it drift away with the breath.

• Third Breath: Inhale for 4 seconds, focusing on the cool air entering your nose and your chest gently lifting. Hold for 4 seconds, embracing this quiet moment. Exhale for 6 seconds, noticing the warm air leaving your mouth and your body softening with each second.

Now, continue breathing deeply at your own pace for a few more rounds. Picture a peaceful place—like a serene beach or a quiet forest—and let each inhale draw you deeper into that calm. If your mind wanders, that’s okay—just gently guide your focus back to the rhythm of your breath.

When you’re ready, take a moment to notice how your body and mind feel—maybe lighter, more relaxed, or simply present. Thank you for joining me in this breathing exercise! You can return to this practice anytime you need a quick reset or a dose of calm. Feel free to share how it went in the comments on my Hand in Hand Facebook page!