Breathing in the stars

Breathing in the stars

Stars in the night sky - breathing in the stars, breathing out stress - a breathing technique by Sarah Tuckett Psychotherapy and Counselling North Brisbane
Photo by Paolo Nicolello on Unsplash

Breathing in the stars and breathing out stress

A few years ago, one of my clients told me how he had adapted one of the breathing techniques I had given him. I loved it so much I immediately told everyone who came through my door. I had forgotten it until I saw this photo of the night sky.

It’s a lovely technique to calm your nervous system at night time. All you have to do is:

  1. Lie down on your back in your back yard (or your balcony, or gaze out of the window if it’s too cold).
  2. Make sure you are really comfortable.  That sense of comfort is what is going to let your nervous system know that you are OK to relax.  So use cushions, rugs, pillows, blankets.  Whatever you need to make a nest.
  3. Let your body sink down into your nest.  Yield to gravity.
  4. Allow your eyes to gaze up at the night sky.  
  5. Bring your awareness to your breath.
  6. Inhale the stars.
  7. Exhale any negativity, stress or tension.
  8. Repeat.

Thank you R 😉

For more breathing, movement and rest techniques, hop on over to the Resources page.

If you would like to ask me what Counselling or body psychotherapy is all about, I offer a FREE 20-minute discovery session by phone for new clients.  You can also book this online by clicking the button below.

Schedule Appointment

Alternatively, call me for a chat on 0450 22 00 59 and ask me how I can help you.

Read more about how body psychotherapy can help you go deeper and achieve more effective results from your therapy.

If you’re not ready to book just now, you can sign up to my monthly client newsletter and see what I’m sending my clients.  I never give away contact details and you can unsubscribe at any time.

Breathing in the stars was last modified: June 19th, 2020 by Sarah Tuckett

Calming 4-7-8 breath

How to do the calming 4-7-8 breath technique

The calming 4-7-8 breath technique is an easy way to calm yourself down when you are feeling stressed out. The long, slow exhale is what calms your nervous system and takes you down into that lovely ‘rest and digest’ (parasympathetic) state. And it’s super easy….

Neon sign saying "and breathe" in front of green foliage.  Learn how to calm your nervous system with the 4-7-8 breath technique with Sarah Tuckett Psychotherapy and Counselling North Brisbane.
Photo by Valeriia Bugaiova on Unsplash

How to do the calming 4-7-8 breath technique

  1. Make sure you are seated comfortably.
  2. Inhale for a count of 4.
  3. Hold your breath for a count of 7.
  4. Exhale for a count of 8. 
  5. Repeat several times.
  6. Check-in with your body.  What physical sensations are you aware of? Do you feel different to before?

You can choose any numbers you like, as long as the holding and exhale are longer than the inhale. So for example, you may like to start off with 4-5-7.

For more breathing, movement and rest techniques, hop on over to the Resources page.

If you would like to ask me what Counselling or body psychotherapy is all about, I offer a FREE 20-minute discovery session by phone for new clients.  You can also book this online by clicking the button below.

Schedule Appointment

Alternatively, call me for a chat on 0450 22 00 59 and ask me how I can help you.

Read more about how body psychotherapy can help you go deeper and achieve more effective results from your therapy.

If you’re not ready to book just now, you can sign up to my monthly client newsletter and see what I’m sending my clients.  I never give away contact details and you can unsubscribe at any time.

Calming 4-7-8 breath was last modified: June 19th, 2020 by Sarah Tuckett

Square breathing

Square breathing to calm the mind

Square breathing is one of the simplest breathing techniques I know to calm your nervous system, which will calm your mind and your body.  And the beauty of it is that you can do it literally anywhere!

Square window looking out over the city scape.  Learn the technique of 'Square breathing' with Sarah Tuckett Psychotherapy and Counselling North Brisbane
Photo by Alvan Nee on Unsplash

How to do square breathing

  1. Visualize the four sides of a square in your mind’s eye.   Or find a square shape in front of you. e.g. the window of the bus.
  2. Inhale as your mind travels along the first side of the square.  You may want to count slowly up to 5 of 6.  It can be any number, as long as you are focusing on slowing your breath down.
  3. Hold your breath as you travel along the next side. Again counting to 5 or 6.
  4. Exhale as you travel along the third side. Counting to 5 or 6 slowly.
  5. Hold your breath as you travel along the final side counting to 5 or 6 slowly.
  6. Start again.
  7. Do 3 or 4 sets.  Or as many as you feel like.
  8. Check-in with your body.  What physical sensations are you aware of?  Do you feel calmer than before? 

For more breathing, movement and rest techniques, hop on over to the Resources page.

If you would like to ask me what Counselling or body psychotherapy is all about, I offer a FREE 20-minute discovery session by phone for new clients.  You can also book this online by clicking the button below.

Schedule Appointment

Alternatively, call me for a chat on 0450 22 00 59 and ask me how I can help you.

Read more about how body psychotherapy can help you go deeper and achieve more effective results from your therapy.

If you’re not ready to book just now, you can sign up to my monthly client newsletter and see what I’m sending my clients.  I never give away contact details and you can unsubscribe at any time.

Square breathing was last modified: June 19th, 2020 by Sarah Tuckett