Time is a construct of the human mind. By living in the moment, just for today, you can release your anxiety about the future and release your regrets from the past.

By changing the pattern of your breath, you affect your nervous system

1. Shift your awareness to your body.

Sit in a chair with your feet on the floor and your hands placed gently in your lap. Soften your gaze and breathe with your natural rhythm. Begin to observe the movement of your breath in and out of your body.

2. Ground into the earth.

Feel the chair beneath you. Imagine roots growing down through the bottoms of your feet, deep into the earth.

3. Lengthen your exhale.

Now begin to extend your exhale by one or two counts. Continue breathing with an extended exhale for one to three minutes to shift into the parasympathetic state. By extending the exhale, you're tapping into the power of the calming effect of the breath.

When you feel overwhelmed: The 4-7-8 breath

empty the lungs of air, breathe in through your nose for 4 seconds, hold your breath for 7 seconds, exhale out of the mouth for 8 seconds, and repeat at least 4 times

When you need an energy boost: The 4-4-4-4 breath

start by releasing all of the air from your chest, and hold your breath for 4 seconds, then breathe through the nose for 4 seconds, then hold your breath for 4 seconds, then exhale out of the nose for 4 seconds

When you feel yourself getting worked up: The 5-5 breath

To start, focus on the natural rhythm of your breath to obtain a baseline length of each inhale and exhale. Then for 1 minute, breathe in for 4 seconds, and exhale for 4 seconds. Then repeat for 5 seconds