Learn
Learn
Worry is not only in your head. Your heart speeds up, your chest tightens, your stomach knots. That is your body's alarm system, and it listens to your breath. A longer breath out is a signal many people find helps the body settle. This is why we start with the body before the thoughts: a settled body makes it easier to think clearly. Try it on the commute, at your desk before a call, or while the kettle boils. Nobody needs to see you do it. Do not aim for perfect calm. Aim for slightly slower than before. If breathing exercises make you dizzy or more anxious, stop and breathe normally, and use the grounding day instead.
Practice
Practise slow breathing, then try the two-inhale sigh.
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Reflect
Reflect
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Ready when you are. You can finish the practice later and come back.
This program is for everyday worry and stress. If worry feels constant, is stopping you from daily life, or comes with panic, please speak to a doctor or counsellor. If you ever feel unsafe, call Tele MANAS on 14416 or 112.