How to do it | takes 2-4 minutes
Breathe Easy Audio
Breathe Easy Text
Step 1: Find a comfortable position, siting or stand upright, with your feet firmly on the ground.
Step 2: Close your eyes (or can keep open if more comfortable). Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
Step 3: Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
Step 4: Begin to slowly exhale for 4 seconds.
Step 5: Hold for 4 seconds with no air in the lungs. Now begin the cycle again, breathing in gently for four seconds.
Step 5: Repeat steps 2 to 4 at least three times.
Stay with the exercise as long as you like but aim for 4 minutes, or until you are feeling calm.
How it will make you feel
Practicing slow breathing techniques is proven to increased comfort, relaxation, sleep quality, pleasantness, vigour and alertness, and reduced symptoms of arousal, anxiety, depression, anger and confusion.