Instructions:

• Find a quiet place in your office, in your home or in nature.
• Sit down and get comfortable. Or stand in your chosen place.
• Take a slow, deep breath. You can count while breathing. It is important to think about your breath. Feel your body as you inhale. Notice what happens to the shoulders, chest, stomach...
• When you have inhaled, hold your breath for 1 second.
• Begin to exhale. Hiss while exhaling by keeping your teeth closed and mouth open. Exhale slowly. Count. Let the exhalation last as long as the inhale. Feel your body as you exhale. Notice what happens to the shoulders, chest, stomach...
• Repeat the activity about 10 times. If the tension is higher, at first there will be irregular inhalations and exhalations, so you will need to repeat the activity several times to reduce the tension and better control your breathing.

Advice:

If you feel the tension in your throat while breathing, turn your head gently side to side while breathing out (hissing) to release it.