Elissa Epel, PhD, Professor and Vice Chair for Adult Psychology, UCSF Department of Psychiatry and Behavioral Sciences

What: This describes how simply slowing our breathing rate can reduce arousal in our autonomic nervous system. It shows a simple three-part breathing technique that can help with stress and sleep.

When: Try this four times in a row each day. It can be done upon waking, during a break, or before bed (or during insomnia!).

Effectiveness: Zaccaro, A., et al (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12. https://doi.org/10.3389/fnhum.2018.00353