Here's our second stress-busting meditation technique: Calm down using just four breaths and our practice poem.

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Previously, I described the Ha Breath for quick stress relief. It’s great to have a collection of stress busters in your tool kit, so here’s another one: the 4 Calming Breaths.

This quick fix uses an easy-to-memorize practice poem to guide you through four soothing breaths. Like the Ha Breath, it’s stealthy. By that I mean it’s quiet and no one will know you’re using it, so it can be done any place, any time.
How to do the 4 Calming Breaths
First, you need the practice poem which has four lines.

Each line has two words. You will say the first word to yourself as you inhale, and the second word to yourself as you exhale.

The practice poem:

in, out
gentle, calm
long, slow
relax, let go

To use the poem, take four breaths in a row, one for each line in the poem. As you inhale, say the first word of the line to yourself. As you exhale, say the second word to yourself.

Click here to download the practice poem in a PDF file.
Tips

Print the poem to refer to the first few times you use it. Eventually, it’s best to memorize it so you can close your eyes as you breathe.
Breathe deep into your belly instead of high into your chest.
Inhale and exhale as gently and slowly as you can. Don’t strain.
As you exhale, consciously relax.
Repeat the poem as many times as you like.

What are the 4 Calming Breaths good for?
This technique can help you relax fairly quickly, and it works well in situations where you’re amongst other people and want to “sneak” in some stress relief without them knowing.

I also use it to stay mindful when I am moving from one activity or one part of my day to another. I often work at my desk for long stretches between teaching classes. When my calendar pops up with a reminder that it’s time to teach, I first stop and do the 4 Calming Breaths. The breaths help me to let go of what I was working on so I can refocus my attention on teaching. Otherwise, I might go to class still thinking about the deskwork and that would make me a less effective teacher. You can use this tool to transition between any of your daily activities.
Variations

Use the practice poem to guide a longer meditation. Just use each line of the poem to guide several breaths before moving on to the next line.
Add your own lines to the poem. For example, you could add “soft, deep,” or “quiet, still.”

When to use it

Whenever you’re feeling tension, whether it’s a little or a lot.
At the beginning of any meditation period to settle in.
Whenever you transition to a new activity.

Try it now!
The following 10-minute meditation focuses on the 4 Calming Breaths. Enjoy!

 

How do you get quick relief from stress?

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