Step 1: Find a comfortable position, sitting or standing upright.
Step 2: For a few breaths, observe the natural flow and rhythm of your breath. Notice the parts of your body that move as you breathe.
Step 3: Bring your attention to your abdomen and relax the abdomen as you breathe. Feel the abdomen expand as you breathe in and relax as you breathe out.
Step 4: Gradually let your breath lengthen and make your exhalation longer than your inhalation. Breathe in for the count of 4 and out for the count of 6 or 8. Relax with each breath. Take about 10 breaths this way.
Step 5: Notice the quality of your breath and how you feel.
Stay with this exercise as long as you like but aim between 2-4 minutes.
Use this exercise as a quick and powerful de-stress anytime you need it.