Feeling stressed or anxious and not sure what to do in that moment?

Originally posted on LinkedIn on 28 Oct 2025

Feeling stressed or anxious and not sure what to do in that moment?
Here is a simple tool that I have found to always help. It is available anytime, anywhere and takes only a minute.

For years I have used a simple breathing technique to steady myself:

Inhale for 4 seconds. Exhale for 6 seconds.

It always felt effective. My body softened, my mind cleared.
But I was curious if that change was really happening inside the body.

So, I tested it using HRV (heart rate variability) monitoring and biofeedback hardware from Lief.

The data confirmed what I felt. Every time I practiced this pattern, my HRV increased within seconds.
A clear sign that the body was shifting into a calmer and more balanced state.

This happens because a longer exhale activates the parasympathetic nervous system, the part of our physiology responsible for rest, recovery and regulation.
It signals the body that it is safe, slows the heart rate and restores equilibrium after stress.

How to try it:

Inhale gently through your nose for 4 seconds
Exhale slowly through your mouth or nose for 6 seconds
Repeat for 6 cycles
Notice how your body feels before and after

It is simple, accessible and always with you.
A reminder that calm is not something we need to find.
It is something we can create, one breath at a time.
If you try it, I would love to hear what you notice.
Did it help you settle, or not really? Share in the comments.