A 3-minute breathing ritual before anything stressful

I use this ritual before every class I teach. It takes three minutes and you can do it in a car, at a desk or on the mat.

Minute one: notice

Sit tall. Breathe through the nose without changing anything. Just count ten breaths.

Minute two: lengthen the exhale

Inhale for four counts, exhale for six. A longer exhale tells the nervous system that you are safe.

Minute three: box breathing

Inhale for four, hold for four, exhale for four, hold for four. Repeat four rounds.

Then open your eyes and do the thing. You will notice your hands are steadier and your thoughts are slower. We practise this at the end of every Sunday Slow Flow.