Theory: When we are frightened, our Qi "lumps together," damaging digestion and sleep . Deep, slow breathing is the fastest way to calm this anxiety and switch off your body’s stress response.

Practice 1: Use the 4-7-8 Breathing Technique for a quick release of tension

  1. Exhale completely through your mouth with a whoosh sound.

  2. Inhale quietly through your nose for 4 seconds. Focus on inflating your belly rather than your lungs.

  3. Hold the breath for 7 seconds.

  4. Exhale forcefully through the mouth for 8 seconds . Repeat this cycle 4 times to calm the mind and body.

Practice 2: If you have longer, try the calming meditation below, guided by Lisa Sherman:

Important notice


The information provided in this course is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have learned in this course.