Do you have an endless list of ‘to-do’s’ in your head?

Find it hard to sleep because you keep thinking about your schedule, and everyone else’s?


I hear you say…“What the?”, “Are you kidding?”, “Der, I already do that!”

Yeh, but most of us only shallow breathe – that is, breathing through the chest rather than lower lungs and breathing through the mouth rather than the nose.

Shallow (rapid) breathing results in a surge of the stress hormone cortisol, increases blood pressure and further fuels our agitation. Not ideal when you already have your mind racing with to-do’s!

The KEY to quietening the mind is SLOW BREATHING.

Do it anywhere, no equipment required.

TRY THESE, especially when you’re in bed at night and your mind is racing…

5 – 5 – 5

Close your eyes, inhale to the count of 5. Hold your breath for the count of 5, then let it out to the count of 5. Repeat 10 times.


Breath-in for a count of 5 and SLOWLY breath out for a count of 10. Repeat 10 times.


A bit more concentration needed for this one but it really quietens the mind!

Use your right index finger to close the right nostril and inhale deeply through the left nostril.

At the peak of inhalation, switch to closing the left nostril and exhale through the right nostril.

Now breath in through the right nostril, at the peak of inhalation, switch to closing the right nostril and exhale through the left nostril. Repeat as often as you like.

And if all else fails, then get out a Pen and Paper and write down your list of To Do’s – It works for me 😉

Let me know what you do to QUIETEN YOUR MIND. Nat xx

Recent Posts

Leave a Comment