Breathing Exercise

As a therapist, I often remind my clients that our breath is one of the simplest and most powerful tools we carry with us. When we feel overwhelmed, anxious, or disconnected, pausing to breathe can gently bring us back to center.

Here’s a quick exercise you can try right now:

1) Place one hand on your chest and the other on your belly.

2) Inhale slowly through your nose for a count of 4, feeling your belly rise and ribs expand.

3) Hold that breath gently for a count of 4.

4) Exhale through your mouth for a count of 6, letting your shoulders soften.

Repeat 3–5 times, noticing how your body shifts with each breath.

This simple practice can calm the nervous system, steady your thoughts, and help you feel more grounded—whether you’re about to have a tough conversation, winding down at night, or needing a moment of calm during your day.