Grab your phone.

Sit comfortably.

Set your timer for 1 minute.

Inhale as slowly and deeply as you can, through your nose, as you squeeze your shoulders tightly up by your ears.

Then,  open your mouth and exhale with a big long sigh, as you release your shoulders.

Inhale so slowly, as you squeeze your shoulders up.

Exhale with a long slow sigh, as you release your shoulders.

Think about tension as you inhale, and think about ease as you sigh.

Think about stress as you inhale, and relaxation as you exhale.

Stop as soon as the timer goes off.   Notice how you feel after 1 minute of squeezing and sighing, tensing and releasing.

Try to stop what you’re doing a few times throughout the day to take 1 or 2 of these breaths.
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