7 day challenge tools

Audio files

The breathing exercise

This exercise can be done anywhere – at the desk, in a traffic jam, anyplace where you can safely pause and focus on your breathing. It takes just 2 minutes.

You can play or download the audio file above to help you.

Sit upright, so that you are relaxed, but alert.

Bring your attention to your breathing, without making the breaths any longer or shorter. Notice the natural rhythm of the breathing.

Now deliberately lengthen the out-breath, so that it’s about 1.5 x longer than the in breath. Stay with this for at least 5 breaths.

When you finish, notice any difference in your stress levels and outlook. See if you can easefully maintain this state of mind.