Yesterday was a tragic day in Boulder. Our community is hurting and still in shock. My heart is heavy for all of the people affected by the mass shooting—the victims, their families, the first responders, and the grocery store shoppers and employees. When will enough be enough? We desperately need gun control in this country.

My dear Boulder community, I hope that you are taking care of yourselves today, holding your loved ones close, and taking a moment to breathe deeply. I wanted to offer a simple breathing exercise to help calm our nervous systems. This exercise is called the 4-7-8 breath and can help us process the stress and sadness we are all feeling today.

1. Sit in a comfortable position. Take a deep breath in through your nose and out through your mouth.

2. Inhale through your nose for a count of 4 seconds.

3. Hold your breath for 7 seconds at the top of the inhale.

4. Exhale out of your mouth for 8 seconds.

5. Repeat this cycle 4 times. Once you finish the fourth round, relax your hands to your lap and take a few moments of silence. Practice this exercise 2 times a day (morning and evening) to help regulate the nervous system.

I’d also like to offer free acupuncture sessions for first responders, witnesses, and families of the victims. Please reach out if you need support. Holding all of Boulder in my heart today.