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.
Love Dr. Hansen. Always enjoy his teachings. Grateful For this summit.
Shannon
October 16, 2019 at 7:57 am
As a music teacher and vocalist, this idea of shorter inhalation with longer, sustained exhalation perfectly explains the physiological side of why singing makes you feel better and calmer. Thank you for this reminder!
Maria Mavri
October 16, 2019 at 7:56 am
thank you, easy to try with 8 year old children. try it tomorrow
Sadhana Prashar
October 16, 2019 at 7:55 am
Eliminate stress xx
MahaCitta
October 16, 2019 at 7:54 am
Truly practical, but deep. Breathing-nervous system, then calm the mind. Ican use it for everyday practicalities of living. Thank you Dr Hansen.
MahaCitta
October 16, 2019 at 7:51 am
Thank you Dr Hansen, its truly practical, but deep. Breathing-nervous system, then calm the mind. I can use it for everyday practicalities of living. So, many flavors of bliss.
MahaCitta
October 16, 2019 at 7:47 am
Thank you, its truly practical, but deep. Breathing-nervous system, then calm the mind. I can use it for everyday practicalities of living. So, many flavors of bliss.
Valérie
October 16, 2019 at 7:20 am
YAY!! Easy and calming!
Stephanie Wilkinson
October 16, 2019 at 7:18 am
This was wonderful, thank you!
Marissa Fornicola
October 16, 2019 at 7:08 am
Calming and refreshing way to start the day. Thank you 🙂
Marisa
October 16, 2019 at 7:06 am
Calm DOES feel great!
Gina Ballesteros
October 16, 2019 at 7:06 am
so useful, easy to incorporate in class.
Liliana Herrera
October 16, 2019 at 6:58 am
Very refreshing morning with this simple practice, nice explanation. Thank very much Dr Hansen!!!
Liliana Herrera
October 16, 2019 at 6:54 am
To pay attention to my breath is so refreshing and peaceful. Thanks Rick!!!
Loved the simplicity and ease of this practice. Thank you.
Natalia
October 16, 2019 at 6:51 am
Thanks. That was a good and usefull practice!
April
October 16, 2019 at 6:38 am
As my school is dealing with a loss of a student on Sunday evening, this couldn’t have come at a better time. Giving me grieving students the opportunity to practice calm during this stressful event was beneficial. They were quite open to just taking a few moments to calm their brains and allow themselves to relax. I have spent the past two days with them, we talked about trying this before the accident occurred, and they decided to continue as “it couldn’t hurt”. Thank you!
Suzanne
October 16, 2019 at 12:16 pm
I am so so sorry for your loss… we are your neighboring school district and our thoughts and prayers go out to all of you at your school site!
That was awesome! Thank-you. I needed that this morning. For some reason that I have not figured out (not sure I need to figure it out) I am all out of sorts today….really since yesterday afternoon. This calming exercise is just what I need right now.
Alejandro
October 16, 2019 at 6:23 am
Thank you so much Dr Hanson, a simple and healthy way to start the day…sometimes I forget the benefits about this exercises!
Rama
October 16, 2019 at 6:15 am
Felt extremely calm mentally and physically relaxed. Dr. Hansen your voice was very soothing and took me to some blissful moments.
Toni Tate, NBC-HWC
October 16, 2019 at 5:55 am
Thank you Dr. Hanson. I find breathing exercises to be calming, yet rejuvenating, and a great start to my day!
Rachel
October 16, 2019 at 5:50 am
Looking forward to trying this with students. I love the ,”as you breathe, you’re basically okay”. Thank you
Jaclyn Barrett
October 16, 2019 at 5:49 am
Thank You! Looking forward to sharing with students. Thank you.
Maria
October 16, 2019 at 5:35 am
wonderful start before rushing to work!Thanks Dr Hansen!
Laura Gavigan
October 16, 2019 at 5:32 am
Just what I needed this morning, thank you.
Alison
October 16, 2019 at 5:31 am
Excellent! Simple to do and easy to understand. Looking forward to more!
Carol Cheaitani
October 16, 2019 at 5:26 am
Thank you Dr Hansen! What a way to start the day. Feeling calm and grounded. Love the three practices of calm today. Such great tools to have.
Christine Hannigan
October 16, 2019 at 5:24 am
Lovely clear explanation of nervous system. Beautiful start to the summit. Thank you.
Keili
October 16, 2019 at 5:22 am
Thank You! It was simple but relaxing
Alana
October 16, 2019 at 5:14 am
Great explanations and modelling of calm, thank you!
Emily
October 16, 2019 at 5:01 am
A useful exercise, helpful explanations regarding nervous system and the see saw between parasympathetic and sympathetic.
Thank you Dr Hanson! I’ve been leading longer and slower exhales with my yoga groups for awhile; this was a wonderful affirmation and very calming for me☺️
Carlyn Hyde
October 16, 2019 at 4:39 am
Just perfect!! Thanks so much.
Mark Swarstad
October 16, 2019 at 4:26 am
Simple and effective way to get to calm – thank you.
suzie
October 16, 2019 at 4:03 am
Wonderful start – thank you!
Stefanie Wilson
October 16, 2019 at 3:59 am
Wonderful – easy, practical, sustainable exercise that can be used daily – thank you
Sigrid Peitz
October 16, 2019 at 3:58 am
thank you so much, every time.
Stefanie
October 16, 2019 at 3:57 am
Wonderful – soothing example of an easy sustainable practise daily – thank you!
Marvelous!
Thanks Rick. A great, simple way to start
Thank you! This comes at a great time of different stressors colliding. Very helpful.
This made me want to try meditation again, i have not been too successful in the past.
Thank you! Great practice!
very usefull information. Thanks a lot for bringing calmness in our lives .
Love Dr. Hansen. Grateful for his teachings.
Love Dr. Hansen. Always enjoy his teachings. Grateful For this summit.
As a music teacher and vocalist, this idea of shorter inhalation with longer, sustained exhalation perfectly explains the physiological side of why singing makes you feel better and calmer. Thank you for this reminder!
thank you, easy to try with 8 year old children. try it tomorrow
Eliminate stress xx
Truly practical, but deep. Breathing-nervous system, then calm the mind. Ican use it for everyday practicalities of living. Thank you Dr Hansen.
Thank you Dr Hansen, its truly practical, but deep. Breathing-nervous system, then calm the mind. I can use it for everyday practicalities of living. So, many flavors of bliss.
Thank you, its truly practical, but deep. Breathing-nervous system, then calm the mind. I can use it for everyday practicalities of living. So, many flavors of bliss.
YAY!! Easy and calming!
This was wonderful, thank you!
Calming and refreshing way to start the day. Thank you 🙂
Calm DOES feel great!
so useful, easy to incorporate in class.
Very refreshing morning with this simple practice, nice explanation. Thank very much Dr Hansen!!!
To pay attention to my breath is so refreshing and peaceful. Thanks Rick!!!
Loved the simplicity and ease of this practice. Thank you.
Thanks. That was a good and usefull practice!
As my school is dealing with a loss of a student on Sunday evening, this couldn’t have come at a better time. Giving me grieving students the opportunity to practice calm during this stressful event was beneficial. They were quite open to just taking a few moments to calm their brains and allow themselves to relax. I have spent the past two days with them, we talked about trying this before the accident occurred, and they decided to continue as “it couldn’t hurt”. Thank you!
I am so so sorry for your loss… we are your neighboring school district and our thoughts and prayers go out to all of you at your school site!
Lovely and simple to implement – thank you.
That was awesome! Thank-you. I needed that this morning. For some reason that I have not figured out (not sure I need to figure it out) I am all out of sorts today….really since yesterday afternoon. This calming exercise is just what I need right now.
Thank you so much Dr Hanson, a simple and healthy way to start the day…sometimes I forget the benefits about this exercises!
Felt extremely calm mentally and physically relaxed. Dr. Hansen your voice was very soothing and took me to some blissful moments.
Thank you Dr. Hanson. I find breathing exercises to be calming, yet rejuvenating, and a great start to my day!
Looking forward to trying this with students. I love the ,”as you breathe, you’re basically okay”. Thank you
Thank You! Looking forward to sharing with students. Thank you.
wonderful start before rushing to work!Thanks Dr Hansen!
Just what I needed this morning, thank you.
Excellent! Simple to do and easy to understand. Looking forward to more!
Thank you Dr Hansen! What a way to start the day. Feeling calm and grounded. Love the three practices of calm today. Such great tools to have.
Lovely clear explanation of nervous system. Beautiful start to the summit. Thank you.
Thank You! It was simple but relaxing
Great explanations and modelling of calm, thank you!
A useful exercise, helpful explanations regarding nervous system and the see saw between parasympathetic and sympathetic.
I loved the first practice. Simple and very effective. I felt grounded, safe, and calm. Gratitude 🙏
Thank you Dr. Hansen. It’s an amazing start.
Thank you Dr Hanson! I’ve been leading longer and slower exhales with my yoga groups for awhile; this was a wonderful affirmation and very calming for me☺️
Just perfect!! Thanks so much.
Simple and effective way to get to calm – thank you.
Wonderful start – thank you!
Wonderful – easy, practical, sustainable exercise that can be used daily – thank you
thank you so much, every time.
Wonderful – soothing example of an easy sustainable practise daily – thank you!
This was a wonderful practice! Thank you so very much! I will use it for myself as well as teach it to the assisted living residents with whom I work!
great start thank you Dr Hansen