Breathe in, breathe out

• To activate the sympathetic nervous system: narrow your vision. Go into “Portrait Mode” and let everything else fall into the background.


• To activate the parasympathetic nervous system: widen your visual field. See as much of your environment as you can.

When you're excited or stressed, the aperture of your visual window shrinks. When you're relaxed, the aperture of your vision expands.

Every time you calm the ANS through stimulating the parasympathetic nervous system (PNS), you tilt your body, brain, and mind increasingly toward inner peace and well-being.

• 2 inhales through the nose (one long until you feel you can do no more, and then a second small one)


• 1 long extended exhale through the mouth


• 1–3 times

Big Exhalation Inhale as much as you can, hold that inhalation for a few seconds, and then exhale slowly while relaxing. A big inhalation really expands your lungs, requiring a big exhalation to bring the lungs back to their resting size. This stimulates the PNS, which is in charge of exhaling.

The key to optimum breathing, and all the health, endurance, and longevity benefits that come with it, is to practice fewer inhales and exhales in a smaller volume. To breathe, but to breathe less.

Parasympathetic activation is the normal resting state of your body, brain, and mind.