4 Ways to Find Peace Anywhere

Jessica Bordelon Mashael
2 min readNov 27, 2023

Breathing exercises

While there are many variations, the 4–4–8 breath technique is simple and very effective for any environment.

The 4–4–8 Breathing technique is great to use when you feel stressed or tense because it can help to calm the nervous system, clear the head of distractions and reduce stress.

  • While sitting, breathe in through your nose for a count of 4, taking the breath into your stomach.
  • • Hold your breath for a count of 4.
  • • Release your breath through your mouth with a whooshing sound for a count of 8.
  • • Without a break, breathe in again for a count of 4, repeating the entire technique 3–4 times in a row.
  • • Focus on counting when breathing in, holding the breath, and breathing out.

Back and neck focused stretches

Stretch 1 — while seated, tuck the chin in toward your chest, then slowly raise your chin up until you are looking up to the sky. Do this 5 times.

Stretch 2 — while seated or laying down, look as far to the right as you can comfortably, then slowly move your head until looking as far to the left as you can comfortably. Do this 5 times.



Jessica Bordelon Mashael

I am all the stuff of Millenials — Multitasker, Hustler, Unapologetic, Humanitarian. I write about Growth: wealth, relationships, spirituality and more. :-)