Exhaling longer than you inhale can slow down the heart rate and turn on the relaxation response. Our audio file +2 Breathing (Respiración Extendida) can help you practice. Note: If exhaling 2 counts longer doesn’t feel comfortable, try 1 count or a brief pause. The breath changes day-to-day so find what you need.
3 – 2 – 1
This practice helps engage the cognitive functions of your brain, which can be helpful when strong emotions surface. Take two slow breaths. Then softly or silently name 3 things you can see, 2 things you could touch, and 1 thing you can hear. Take another two breaths.
With Willing Hands, we are opening our hands and ourselves to feel compassion and to connect with what is best in a situation. As you close your hands, notice what you feel and pause for five seconds. Then, open your hands and notice how that feels.