Suitable for participants looking to relieve stress and enhance mindfulness in a calm, focused environment.

Relieving stress.

"Here and now.

Self-awareness.

Direct experience.

Compassion"

Music (relaxation, frequency...).

5 - 10 minutes.

"Take a gentle breath in through your nose and slowly count to 4 in your mind. 

Hold your breath and count to 7. 

Exhale through your mouth and count to eight in your mind. 

 Repeat the breathing sequence three times. "

This activity can be adapted by shortening the breath counts (e.g., 3-5-7), allowing mouth breathing if nasal breathing is difficult, and encouraging participants to focus on the exhale if full cycles are too challenging, especially for those with anxiety, asthma, or trauma histories.

After several breathing cycles, invite participants to sit in silence and tune in to any changes in their energy, breath, or emotional state, allowing time to integrate the experience before sharing or transitioning.

"Reduced Stress Levels: Participants will experience a significant reduction in stress and anxiety through controlled breathing.

Increased Mindfulness: Improved focus on the present moment, leading to greater mindfulness and awareness of one's breathing and emotional state.

Enhanced Calmness and Relaxation: A feeling of relaxation and calm will be achieved, helping participants manage their emotions and stress more effectively."

This breathing technique is designed to support nervous system regulation and relaxation; however, some participants may initially feel lightheaded or uncomfortable with breath retention. Reassure them that they can modify the rhythm or stop at any time, and model the breathing cycle slowly and clearly.