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Breathing a Little Easier
For anyone who notices they hold their breath or breathe fast when life gets busy. Each day is one short, gentle breathing practice, a few slow breaths at a desk, in a line or at bedtime, so calm has an easy way in.
Grounding · Stress · Mindfulness · Anxiety · one to-do a day · you choose how many days
The first seven days
- Day 1Breathe in through your nose for a count of four and out through your mouth for a count of six, five times.
- Day 2Rest one hand on your belly and let it rise like a small balloon as you breathe in, then sink as you breathe out, for six breaths.
- Day 3Sigh out loud once, letting your shoulders drop as the air leaves, then take two quiet breaths after it.
- Day 4Count each out-breath from one to ten at your desk, and if you lose your place, simply start over at one.
- Day 5Purse your lips as if cooling a spoonful of hot soup and let your next five out-breaths leave slowly through them.
- Day 6Hum a low, easy note on each exhale for five breaths and notice where you feel the buzz.
- Day 7Notice the cool air coming in at the tip of your nose and the warmer air going out, for eight breaths.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30After a walk or a workout, stand still and let your breath slow on its own while you breathe out through your mouth.
- Day 60Hum a favorite tune softly on each out-breath for one minute, letting it be as quiet as you like.
- Day 120Listen to a ticking clock and let each out-breath last about six ticks, for five breaths.
- Day 240Breathe in the smell of fresh bread, fruit or herbs before a snack, three slow breaths.
- Day 365Look back over this challenge and choose one simple breathing practice to keep as your own.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.