In a research project, participants were asked to count how many breaths they took over a two-minute period, which caused them to pay especially focused attention to their breathing. When they counted correctly, brain activity (monitored by EEG) in regions related to emotion, memory and awareness showed a more organized pattern versus what’s normally experienced during a resting state.
Just the simplest breath count can have a profound effect on emotion reactivity.
The 4-7-8 breath pattern
This is a slightly more involved technique.
Expanding your diaphragm, slowly inhale through your nose for a count of 4
Hold your breath for a count of 7
Exhale for a count of 8
Repeat this cycle four times