When Clubhouse members participated in a 12-week workshop on wellness, they explored breathing exercises to help them cope with everyday stress.
Here’s what one member learned:
“Breathing is something everyone does without thinking. But as I got more involved at Venture House, helping on projects, sharing meals with fellow members, joining conversations and participating in thoughtful discussion, I realized something: sometimes I felt physically present while my mind was miles away.
On the days I remember to practice focused breathing, to pause, and to meet life with renewed awareness, a quiet truth settles in: even in uncertainty, I still have the ability to respond with presence rather than panic, to offer myself acceptance instead of resistance.”
We’re sharing these simple breathing exercises from workshops with other members and friends to help get you through the holidays
I. Box Breathing
• Inhale through your nose for 4 seconds.
• Hold/suspend for 4 seconds.
• Exhale through your mouth for 4 seconds.
• Hold again for 4 seconds. Repeat for 3 – 5 rounds. Think of it like pressing the mental ‘reset’ button.
II. 4 – 7 — 8 Breathing
• Inhale for 4 seconds.
• Hold for 7 seconds.
• Exhale slowly for 8 seconds. Repeat 3 – 4 cycles. The long exhale tells your body it’s time to relax.
III. The ‘Let Go’ Breath
• Inhale slowly through your nose.
• As you exhale, think ‘let go.’
• Imagine your thoughts floating away on the breath. Even a single minute can help you return to the moment.
Try This Now
Set a timer for one minute. Sit comfortably. Close your eyes if you like.
• Breathe in for 4 seconds.
• Hold for 4 seconds.
• Breathe out for 4 seconds.
• Hold for 4 seconds. That’s one round. Keep going until the minute is up. Notice: Do you feel any different? Even small shifts count.
Join us as we continue our efforts to open doors and unlock new opportunities.
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