Quick Stress and Anger Management

It is a breathing pattern done through the nose. You breathe in for four seconds, hold at the top for seven, and breathe out for eight. Nathan counts aloud for the first two rounds, then leaves you to do three more on your own.

Nathan explains that focusing on one thing, your breathing, keeps you present and takes you away from the mind, where he says difficult feelings reside. Settling into your normal breath first gives you a calm starting point before the counted pattern begins.

Nathan says the pattern can sometimes cause a little dizziness. If that happens, simply return to your natural breathing and let the counted rhythm go for now. You can try again gently later.

He describes the technique as a way to reset your nervous system so you become less reactive and more in control of how you respond. The idea is to use it in the moment, when pressure is high, rather than only during meditation.

Nathan hopes you feel more removed from the overthinking process and more aware of your body, surroundings and environment. That shift from thinking to sensing is the cue that you have created a little space before responding.

No. Nathan suggests sitting in whatever way is comfortable, crossing your legs or stretching them out in front of you. The practice itself is simple enough to repeat in an ordinary day, wherever you are.