Before you begin, how tense do you feel?
There's no right answer. This just helps you notice what changes.
And how does your breathing feel right now?
Pick any that fit. Many people don't notice their breathing change under stress, so "not sure" is a fine answer.
Get comfortable
You'll breathe in two stages, let the air go, then rest. Your hands will tell you which part of you is doing the work.
- 1Sit upright in a straight chair, or lie on your back. Loosen anything tight at your waist.
- 2Place one hand on your upper chest and the other on your stomach.
- 3Close your eyes if you like. The screen will still cue you with a gentle buzz on phones, or sound if you turn it on.
How the four stages work
Imagine you have four lungs instead of two: a lower pair in your stomach, worked by your diaphragm, and an upper pair in your chest. On screen you'll see the figure's belly push out first, then the chest and shoulders rise.
- Belly in. Breathe in as deeply as you can using your diaphragm. Your stomach expands like a balloon; the hand on your chest stays still.
- Chest in. Keep your stomach full and breathe in further by expanding your chest. The hand on your chest lifts.
- Let go. Relax and let the air flow out. Don't blow or push. Both hands fall; it doesn't matter which first.
- Rest. Wait until you feel the first wish for more air, usually four to ten seconds, then breathe in again. Don't hold back once your body asks.
Breathing exercise
Nicely done. How tense do you feel now?
Be honest. Feeling the same, or even more aware of tension, is completely normal early on.
Your session
Keep going: practise twice a day for a few minutes at a time, when you're already reasonably calm. It takes a few weeks of regular practice before it starts to help in stressful moments, so don't judge it by today.
Good moments to practise
In bed before getting up or before sleep, during ad breaks, on a break at work, in the car before you start the engine, at home before heading out, or just before a meal. Keep your hands on your chest and stomach for the first few weeks so you can feel what's moving.
My stomach barely moves
That's common, and people who find this hardest often benefit the most once it clicks. Try one of these positions. If you have back trouble, be careful not to strain.
- Sitting: clasp your hands behind your back and slowly raise them, stopping before it's uncomfortable. Hold there. Diaphragm breathing usually starts on its own.
- Sitting or lying on your back: hold your arms straight out to the sides, elbows and shoulders in one line. This limits your chest, so the diaphragm takes over.
- Lying on your stomach: prop your head on your hands, elbows out. You'll feel your stomach press into the floor as you inhale, which is useful feedback.
What comes after the basics
- Practise with your eyes open and hands at your sides, then in public places like a café or a meeting.
- Try it standing, then walking, then while exercising.
- Use it before situations you know will be stressful. Most people need a lot of practice before this helps, so give it time.
- Only once it's working well, try it when you're already mildly tense, and work up gradually.
- Don't expect it to stop a full panic attack. Over time you may catch the early signs and use it to head one off.
Want support with anxiety or panic?
Breathing exercises work best alongside someone who can tailor them to you. Sills Psychology offers consultations in Calgary. If anything about this exercise keeps causing problems, it's worth talking it through.
Book a consultation with Sills PsychologyThis exercise is a self-help tool and not a substitute for care from a registered psychologist.