by Justin Standfield
When panic strikes, your smartphone’s breathing app is buried in your pocket and that “just stay calm” advice feels impossible – try this instead: draw a star in the air. This centuries-old technique, recently rediscovered by mindfulness meditation teachers and neuroscientists, combines two powerful calming forces: rhythmic movement and controlled breathing.
Why does it work? Tracing ‘star breaths‘ with your finger is a simple and your brain can’t help but follow your finger’s movement, interrupting the spiral of anxious thoughts. Meanwhile, your measured breathing triggers the parasympathetic nervous system (the scientific term for your body’s relaxation response), which is a bit like hitting a physiological pause button on stress. The parasympathetic nervous system is sometimes referred to as the ‘rest and digest’ state because it’s responsible for activities that occur when your body is at rest; it functions in an opposite way to the sympathetic nervous system, which stimulates activities associated with the ‘flight or fight’ response.
Here’s my 30-second version of ‘star breathing’:
- Raise your finger at eye level.
- Pick a point to start your star.
- As you trace up, breathe in for two counts.
- As you trace down, breathe out for two counts.
- Keep going until you complete your star.
That’s it – no app, no subscription, no complicated instructions needed.
The beauty of star breathing lies in its simplicity. You can do it under your desk during a stressful meeting, waiting in a queue at the supermarket, sitting on a train journey, or even (discretely) during a difficult conversation. Unlike many wellness techniques that require perfect conditions, this one travels with you everywhere – no equipment or quiet room required.
Repeat this process for several minutes if you want to, focusing on the sensation of your finger tracing the star and the rhythm of your breath.
Download our Star Breathing Worksheet.
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