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.
So enjoy Rick Hanson’s books and teachings. Such a privilege to have these amazing teachings and guidance made available to us.
Melissa Scharboneau
October 17, 2019 at 9:56 pm
Thank you, this was very helpful. Breathing and calming oneself is so important.
Neyci Sanchez
October 17, 2019 at 8:24 pm
Thank you very calming very helpful
Balraj
October 17, 2019 at 5:47 pm
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
Kathy L George
October 17, 2019 at 4:27 pm
Will be using right away in classroom!!
Irene Kenison
October 17, 2019 at 4:03 pm
Very calming presentation- thank you!
Ana Cristina Perez
October 17, 2019 at 2:34 pm
Muy muy agradable!!!! que buen comiezo. Gracias
FABIANA MACEDO CARTAPATTI
October 17, 2019 at 2:26 pm
Hello, as a yoga student it was great.Thank you.
Alice Van Buren
October 17, 2019 at 1:50 pm
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.
Karen Ferrell
October 17, 2019 at 12:51 pm
Simple, yet so important for everyone to recognize this peaceful spot within ourselves.
Thank you!
Great reminder and wonderful to bring into the classroom!
Norma Silver
October 17, 2019 at 6:55 am
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
Sandra
October 17, 2019 at 6:38 am
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.
Lisa
October 17, 2019 at 5:53 am
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.
Maria
October 17, 2019 at 4:53 am
I can’t wait to put in practice these exercises.
Jean Ong
October 17, 2019 at 1:43 am
such a wonderful practice which bring me grounded and to be here now, yet it is simple
thanks
Jean Ong
October 17, 2019 at 1:42 am
Such a wonderful practice to be grounded and calm, yet it is simple, love it
Thanks
Sana
October 17, 2019 at 1:07 am
Very calming! I never thought about breathing in this way before..more exhalation!
Radhika
October 16, 2019 at 9:58 pm
Simple and wonderful
Chris
October 16, 2019 at 11:59 pm
🙏🙏🙏
Rosalia Mostafa
October 16, 2019 at 9:57 pm
I like the simplicity. It’s easy to learn & easy to teach…Brilliant
Milena
October 16, 2019 at 9:18 pm
It was amazing. As the Dr said, “Calm is good!”
Veronica
October 16, 2019 at 9:11 pm
Practical and simple. I can do this everyday by taking a few minutes.
Barnaby Spring
October 16, 2019 at 8:25 pm
Beautiful, concise, honest, accessible, connected to science. Love the academic vocabulary for the nerve system. Teachers and kids do and will benefit.
Stacey Boorman
October 16, 2019 at 7:50 pm
Perfect timing. I am researching how to introduce mindfulness into my daughter’s school and now I have a great reference point! Thank you!
Gladys V
October 16, 2019 at 7:45 pm
Great exercise for mindfulness practice I enjoy it very much.
Lisa
October 16, 2019 at 7:39 pm
That was quite calming. Thank you for the tips.
I hadn’t tried the breaths with the longer exhale before.
Thanks
Emma Gonzalez
October 16, 2019 at 7:21 pm
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
Delaila
October 16, 2019 at 7:16 pm
Thank you very calming! Simple and practical to use.
Very nice calming activity. It is easy and effective.
Patti
October 16, 2019 at 7:11 pm
Thank you for explaining the exhale/inhale timing.
Paula
October 16, 2019 at 7:01 pm
Wonderful practice!! Thank you!!!
Kaia
October 16, 2019 at 7:00 pm
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.
Michelle
October 16, 2019 at 6:47 pm
I am going to remember for myself and then model it for the children in my classroom.
Stephanie Castillo Johnson
October 16, 2019 at 6:43 pm
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.
🙏🏻
Feeling mellow and awake.
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.
Loved this presentation, Rick has such a calm and relaxing voice!
Thank you.
Wow! So simple yet so effective. Thankyou Rick.
So enjoy Rick Hanson’s books and teachings. Such a privilege to have these amazing teachings and guidance made available to us.
Thank you, this was very helpful. Breathing and calming oneself is so important.
Thank you very calming very helpful
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
Will be using right away in classroom!!
Very calming presentation- thank you!
Muy muy agradable!!!! que buen comiezo. Gracias
Hello, as a yoga student it was great.Thank you.
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.
Simple, yet so important for everyone to recognize this peaceful spot within ourselves.
Thank you!
Thanks for your research.
Thank you!
It’ll be difficult to teach this to under 5 year olds 😂
Good for me though! 😉
Helpful for me and I can definitely use this in my classroom!
I love it. Thank you for the lesson it’s simple yet effective.
Superb ! learning Thank you for such a great opportunity.
Thank you very much! It is a simply practice that you make it magnificent.
Great reminder and wonderful to bring into the classroom!
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
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.
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.
I can’t wait to put in practice these exercises.
such a wonderful practice which bring me grounded and to be here now, yet it is simple
thanks
Such a wonderful practice to be grounded and calm, yet it is simple, love it
Thanks
Very calming! I never thought about breathing in this way before..more exhalation!
Simple and wonderful
🙏🙏🙏
I like the simplicity. It’s easy to learn & easy to teach…Brilliant
It was amazing. As the Dr said, “Calm is good!”
Practical and simple. I can do this everyday by taking a few minutes.
Beautiful, concise, honest, accessible, connected to science. Love the academic vocabulary for the nerve system. Teachers and kids do and will benefit.
Perfect timing. I am researching how to introduce mindfulness into my daughter’s school and now I have a great reference point! Thank you!
Great exercise for mindfulness practice I enjoy it very much.
That was quite calming. Thank you for the tips.
I hadn’t tried the breaths with the longer exhale before.
Thanks
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
Thank you very calming! Simple and practical to use.
I tried this today, it was easy and quick.
Very nice calming activity. It is easy and effective.
Thank you for explaining the exhale/inhale timing.
Wonderful practice!! Thank you!!!
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.
I am going to remember for myself and then model it for the children in my classroom.
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.
WELL DONE. CALM, PEACEFUL, AND SOOTHING VOCAL TONES TO GUIDE US INTO AN INNER STATE OF PEACE.
After a busy day, this exercise was necessary!! Very calming and I really like exhaling longer.
I always like to learn more about my breathing. Calming helps me to relax.” It’s ok for me to be here.”