Guided Exercise
Calming Breathing
A 5-round guided breathing exercise
About 70 seconds ยท Follow the prompts and breathe at your own pace
Breathe in4 counts
Hold4 counts
Breathe out6 counts
1
Find a comfortable position
Sit or lie down somewhere quiet.
Let your hands rest gently and close your eyes if that feels comfortable.
2
Breathe in for four counts
Inhale slowly through your nose, counting to four.
Feel your chest and belly rise.
3
Hold for four counts
Pause at the top of your breath.
Notice the stillness.
4
Breathe out for six counts
Exhale slowly through your mouth, making the out-breath a little longer than the in-breath.
5
Repeat
Continue for five to ten rounds.
You can open your eyes when you feel ready.
When this helps
This exercise works well when you notice anxiety or tension building, before a stressful situation, or any time you need to slow down and recentre.