Week 1

Week 1: Diaphragmatic Breathing (5 minutes/day)

Activity: Box Breathing (4-4-4-4) (Guided)

• Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

• Focus on slow, controlled breaths to calm the nervous system and vagus nerve stimulation.

Tip: Breathe deep into your abdomen.  Over time, you can increase up to 7-7-7-7.

Bonus Activity

Feet Up the Wall