Uploaded May 2026 | Updated September 2026, 2 weeks ago

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You need to calm down, but you only have a minute.

Start with your breath. Inhale for four counts, then exhale for eight. Repeat it a few times. That longer exhale helps slow your heart rate by activating your parasympathetic nervous system.

If you want to intensify it, add cold—splash water on your face or hold something cold to your neck. You can also hum or sigh on the exhale to stimulate the vagus nerve.

These aren’t just “relaxation tricks.” They’re direct signals to your nervous system that you’re safe.

In sixty seconds, your state can shift.

#StressRelief #NervousSystem #BreathingTechniques #AnxietyTools #DrTraceyMarks