These simple breathing exercises can be used to help calm yourself and encourage a switch from the sympathetic nervous system (fright or flight) to the parasympathetic (rest and digest) nervous system.
ALTERNATE NOSTRIL BREATHING
Inhale through your right nostril – exhale through your left nostril – inhale left – exhale right…..
BEE BREATH
Plug your ears with your fingers. Hum on your exhale. Repeat.
FOUR-PART BREATH
Breathe in for four seconds
Hold for four seconds
Breathe out for four seconds
Hold for four seconds
Repeat
A deep sigh is a sign that your parasympathetic nervous system is kicking in. Remember that levels of the stress hormone cortisol can take 3-4 hours to drop after a rise.