A free tool from The Chang Method
The One-Breath Break
Eyes open, 20 seconds, done anywhere. Use it right before a meeting, a hard conversation, or the moment you walk back in the door. Without anyone noticing it.
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The One-Breath Break
How to:
- With your eyes opened
- Exhale fully through the mouth
- Pause at the bottom of the exhalation for 3 seconds
- Slowly inhale through the nose for 3 to 5 seconds
- Pause with the air inside your body for 3 to 5 seconds
- Exhale with a sigh of relief
- Pause at the bottom without air until your body tells you it wants to breathe
- When your body wants to breathe again,
- Breathe slowly: inhaling and exhaling through the nose.
- Carry on with your day.
Do The One-Breath Break When:
- You're tired and need to refocus
- Right before entering a meeting to get mentally sharp
- Right before starting a difficult conversation
- In a meeting as you listen to people to pay better attention and don't miss important details
- While driving to work to get in the zone
- While driving home at the end of a long day to be present with family
- When shifting roles from a professional at work, to a supportive parent at home