60-Second Self-Care

Count down to cool down


60-Second Self-Care

Simple, everyday tips and tricks to keep your body, mind, and soul happy, healthy, and strong.


Count down to cool down

This is a quick, easy breath practice that you can do anytime that emotions start to heat up or if you’re having trouble winding down at the end of the day. It’s also a great trick to use when you can’t get to sleep.

Close your eyes (if you wish) and begin by noticing your inhalations and exhalations. After a few breaths, start to count down in your head from 10 to 0 with each exhalation. If you reach 0 and want to do more, begin again at 10 (or 20, or 30!). If you lose track (which is very common if this is new for you), simply begin again at 10 on your next breath.

As with all breathing meditations, this practice will instantly begin to calm your nervous system and settle your mind. It is deeply relaxing, and a great way to quickly diffuse an emotional situation before it rises out of control.

Let me know if you give it a try and how it works for you, or if you have any questions about it — I’d love to hear from you!


Rachel Hartenstein is a coach and healer who helps her clients break free of pain, frustration, and struggle. She supports them in releasing what is holding them back so that they can finally tap into the life they are meant to have — full of joy, purpose, and ease.

It’s time to start living the life you’ve been waiting for. You deserve nothing less.
 
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