One technique that fits your requirements is the “4-7-8” breathing method, also known as the “Relaxation Breath” or “Complete Breath.” It’s a simple, discreet way to calm your nervous system.
Here’s how to do it:
Find a comfortable position, either sitting or standing.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale through your mouth for a count of 8.
Why it works:
The slow, deliberate breathing calms your nervous system, reducing stress hormones like cortisol and adrenaline.
The counting distracts your mind from stressful thoughts, giving your brain a break.
The breathing pattern stimulates the parasympathetic nervous system, which promotes relaxation and reduces stress.
You can do this technique anywhere, anytime, without anyone noticing. Try it the next time you’re feeling overwhelmed or stressed.
