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Instructions for breathing practice

  1. Begin by placing one hand on your abdomen and the other on your chest.

  2. Then inhale through your nose, breathing normally.

  3. Feel how your abdomen swells a little as you breathe in (it's important to feel your abdomen swell - and not your chest).

  4. Now exhale slowly.

  5. You can possibly say a soothing word slowly as you exhale (for example - C-A-L-M).

  6. Hold your breath and count to five then inhale again.

  7. Practice it for as long as is necessary.

It is important to emphasize that, as is the case with every new tool, this technique needs to be practiced - it will not have an immediate impact.  It is recommended to practice this technique for 5 minutes twice a day when not feeling anxiety, so that the technique is easier to use in situations of anxiety.     

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