Conscious breathing is a simple yet powerful practice. Dedicating just 3 to 5 minutes a day to mindful breathing can help you reduce stress, improve focus, and regulate your nervous system.
4-Step Technique (2-4-6-4)
- Inhale through your nose counting to 2.
- Gently hold the air counting to 4.
- Exhale through your nose counting to 6.
- Pause without air counting to 4.
Repeat the cycle 6 to 10 times. Keep your shoulders and jaw relaxed. If you feel dizzy, return to natural breathing.
Benefits
- Reduces anxiety and stress.
- Improves mental clarity.
- Supports digestion and rest.
- Increases mind-body connection.
Practicing it in the morning or before sleep creates sustainable wellness habits.
