HERE’S HOW TO DO THE 1:2 RATIO CALMING BREATH
Ideally breathe in and out through your nose, but if that’s not comfortable breath in through your nose and out through your mouth. It’s much easier to regulate the out flow of breath if it’s through your nose. But there are times when your nose is blocked or it’s not just comfortable to do that, so just go with the flow (literally).
Step 1: Breathe in for 4 counts or however many counts feels normal for you
Step 2: Lengthen the exhale, up to twice as long as the inhalation.
Tips: Let the breath flow gently and avoid forcing it. Relax your neck and shoulders, let the air flow gently into your belly, then filling up your lungs and chest, exhaling gently back out with sustained control.
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