1. The mindful sigh

You should be sitting comfortably for this. I do it at my desk when I notice key symptoms of stress like shallow breathing, tense shoulders or an increased heart rate.

1. Take a deep, long inhale through your nose for five seconds and hold.
2. Take another quick inhale for one second and hold for three seconds.
3. Sigh a slow, long exhale through your mouth for six seconds.
4. Repeat the cycle three times.

That quick second inhale causes the air sacs in the lung, which collapses when we’re done inhaling, to reinflate with air. As a result, the surface area in the lungs increases, and releases carbon dioxide from the body more efficiently. This helps to relax the body.

Long exhales cause a slight increase in pressure to the receptors in the heart, signaling the brain to slow down the heart rate.

This one is harder to do if you are at your desk or in the office, so it’s a great longer-term exercise to try at home.

1. Kneel on all fours, with your head facing down.
2. Look to the left without turning your head.
3. Tilt your he...