Practice Challenge: Find Calm in Your Body

With Rick Hanson, PhD

Learn how to calm your body and nervous system at any moment using this simple breathing practice.

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About Rick Hanson, PhD

Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author. His books are available in 26 languages and include Resilient: How to Grow an Unshakeable Core of Calm, Strength, and Happiness, Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture. He edits the Wise Brain Bulletin and has numerous audio programs. A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. His work has been featured on the BBC, CBS, and NPR, and he offers the free Just One Thing newsletter with over 120,000 subscribers, plus the online Foundations of Well-Being program in positive neuroplasticity that anyone with financial need can do for free.

Learn more about Rick at his website.

What do you think?
Leave a comment below!


  1. Tiffany Beaumont October 19, 2019 at 2:37 am - Reply


  2. Connie October 18, 2019 at 12:34 pm - Reply

    Feeling mellow and awake.

  3. Linda October 18, 2019 at 7:04 am - Reply

    First time at this, it doesn’t come easy. Wound tight, but with guidance like this it should become easier. His voice was extremely soothing.

  4. Karyn Dobson October 18, 2019 at 4:37 am - Reply

    Loved this presentation, Rick has such a calm and relaxing voice!
    Thank you.

  5. Pippa October 18, 2019 at 1:35 am - Reply

    Wow! So simple yet so effective. Thankyou Rick.

  6. anne costaras October 17, 2019 at 10:15 pm - Reply

    So enjoy Rick Hanson’s books and teachings. Such a privilege to have these amazing teachings and guidance made available to us.

  7. Melissa Scharboneau October 17, 2019 at 9:56 pm - Reply

    Thank you, this was very helpful. Breathing and calming oneself is so important.

  8. Neyci Sanchez October 17, 2019 at 8:24 pm - Reply

    Thank you very calming very helpful

  9. Balraj October 17, 2019 at 5:47 pm - Reply

    GURU GRANTH SAHIB , The living GURU ( Word Teacher ) tells everybody free of cost , how to remain calm and live peacefully.
    Guru Granth Sahib the guru of humanity.
    Sikh community follows GURU Granth Sahib ji

  10. Kathy L George October 17, 2019 at 4:27 pm - Reply

    Will be using right away in classroom!!

  11. Irene Kenison October 17, 2019 at 4:03 pm - Reply

    Very calming presentation- thank you!

  12. Ana Cristina Perez October 17, 2019 at 2:34 pm - Reply

    Muy muy agradable!!!! que buen comiezo. Gracias

  13. FABIANA MACEDO CARTAPATTI October 17, 2019 at 2:26 pm - Reply

    Hello, as a yoga student it was great.Thank you.

  14. Alice Van Buren October 17, 2019 at 1:50 pm - Reply

    With just a few minutes of reflecting on my place and well being and breathing deliberately, I do feel calmer and more at peace. Thank you.

  15. Karen Ferrell October 17, 2019 at 12:51 pm - Reply

    Simple, yet so important for everyone to recognize this peaceful spot within ourselves.
    Thank you!

  16. Angela Willie-Blackwell October 17, 2019 at 11:42 am - Reply

    Thanks for your research.

    • Hafsa October 17, 2019 at 11:28 pm - Reply

      Thank you!

  17. Shirley October 17, 2019 at 10:36 am - Reply

    It’ll be difficult to teach this to under 5 year olds 😂
    Good for me though! 😉

  18. Katy October 17, 2019 at 9:40 am - Reply

    Helpful for me and I can definitely use this in my classroom!

  19. Sandra Montes October 17, 2019 at 8:25 am - Reply

    I love it. Thank you for the lesson it’s simple yet effective.

  20. Zohra Omar October 17, 2019 at 8:09 am - Reply

    Superb ! learning Thank you for such a great opportunity.

  21. Merce October 17, 2019 at 7:59 am - Reply

    Thank you very much! It is a simply practice that you make it magnificent.

  22. Dea Rivera October 17, 2019 at 7:30 am - Reply

    Great reminder and wonderful to bring into the classroom!

  23. Norma Silver October 17, 2019 at 6:55 am - Reply

    Many thanks for your generositiy in sharing these practice. I’m a trauma survivor and this exercise helps so much on my healing journey. Specifically, when regressed to trauma type holding my breath, I did this, and was bought back to the here and now. I’m so grateful. Norma

  24. Sandra October 17, 2019 at 6:38 am - Reply

    My name is Sandra and I am an accredited integrative counsellor and psychotherapist. Thank you for introducing this simple yet powerful tool to calm the mind. I will definitely introduce this to my clients.

  25. Lisa October 17, 2019 at 5:53 am - Reply

    Pure simple brilliance. Well paced and described. This is so important especially in order to engage our intentions which is the backbone to practice along with a felt experience. Thank you so much.

  26. Maria October 17, 2019 at 4:53 am - Reply

    I can’t wait to put in practice these exercises.

  27. Jean Ong October 17, 2019 at 1:43 am - Reply

    such a wonderful practice which bring me grounded and to be here now, yet it is simple


  28. Jean Ong October 17, 2019 at 1:42 am - Reply

    Such a wonderful practice to be grounded and calm, yet it is simple, love it


  29. Sana October 17, 2019 at 1:07 am - Reply

    Very calming! I never thought about breathing in this way before..more exhalation!

  30. Radhika October 16, 2019 at 9:58 pm - Reply

    Simple and wonderful

    • Chris October 16, 2019 at 11:59 pm - Reply


  31. Rosalia Mostafa October 16, 2019 at 9:57 pm - Reply

    I like the simplicity. It’s easy to learn & easy to teach…Brilliant

  32. Milena October 16, 2019 at 9:18 pm - Reply

    It was amazing. As the Dr said, “Calm is good!”

  33. Veronica October 16, 2019 at 9:11 pm - Reply

    Practical and simple. I can do this everyday by taking a few minutes.

  34. Barnaby Spring October 16, 2019 at 8:25 pm - Reply

    Beautiful, concise, honest, accessible, connected to science. Love the academic vocabulary for the nerve system. Teachers and kids do and will benefit.

  35. Stacey Boorman October 16, 2019 at 7:50 pm - Reply

    Perfect timing. I am researching how to introduce mindfulness into my daughter’s school and now I have a great reference point! Thank you!

  36. Gladys V October 16, 2019 at 7:45 pm - Reply

    Great exercise for mindfulness practice I enjoy it very much.

  37. Lisa October 16, 2019 at 7:39 pm - Reply

    That was quite calming. Thank you for the tips.

    I hadn’t tried the breaths with the longer exhale before.


  38. Emma Gonzalez October 16, 2019 at 7:21 pm - Reply

    This felt so good! Especially after a long hard day. I had never done it were the exhalation was longer. I can see how this will benefit the children in my care and myself. Thank you

  39. Delaila October 16, 2019 at 7:16 pm - Reply

    Thank you very calming! Simple and practical to use.

  40. Lorraine October 16, 2019 at 7:14 pm - Reply

    I tried this today, it was easy and quick.

  41. Lorraine October 16, 2019 at 7:12 pm - Reply

    Very nice calming activity. It is easy and effective.

  42. Patti October 16, 2019 at 7:11 pm - Reply

    Thank you for explaining the exhale/inhale timing.

  43. Paula October 16, 2019 at 7:01 pm - Reply

    Wonderful practice!! Thank you!!!

  44. Kaia October 16, 2019 at 7:00 pm - Reply

    I appreciate that he made the connection to physiological changes in our body, because that is something students can learn and relate to their own experiences. This is especially true when they are “wound-up” and not listening to instruction or redirection.

  45. Michelle October 16, 2019 at 6:47 pm - Reply

    I am going to remember for myself and then model it for the children in my classroom.

  46. Stephanie Castillo Johnson October 16, 2019 at 6:43 pm - Reply

    I work with infant and toddler teachers, and we talk about co-regulating with these little ones. It’s a great practice for teachers to get into, so they are not only modeling calm bringing but helping to co-regulate those children struggling to handle their strong emotions.

  47. RONALD KLEIN October 16, 2019 at 6:41 pm - Reply


  48. Melina October 16, 2019 at 6:32 pm - Reply

    After a busy day, this exercise was necessary!! Very calming and I really like exhaling longer.

  49. Anne October 16, 2019 at 6:28 pm - Reply

    I always like to learn more about my breathing. Calming helps me to relax.” It’s ok for me to be here.”

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