Technique: Equal Breathing to Calm and Relax

In this exercise, you are inhaling for the same amount of time as you’re exhaling to help yourself relax and calm down. Here you can either focus on breathing (Equal), or counting (Coherent) or the sensations of fullness and emptiness in your chest and belly (Mindful).

Start with as many counts as you can handle (4 is usually a fair start), but over time, try increasing your counts to 10.

Try repeating this exercise at least 2 times a day, up to 10 minutes each time.

Remember: never force the breath, find comfortable and relaxed position. Enjoy!

Exercise instructions

Equal Breathing (version 1)

1. Sit comfortably on the floor or in a chair. You can even lie down. Close your eyes.

2. Breathe in through your nose to the count of 4 (four).

3. Breathe out through your nose to the count of 4 (four).

Repeat several times.

Exercise instructions

Equal Breathing (version 2)

As an option, you can also hold your breath to the count of 4 (four) after each inhale and exhale to deepen your relaxation and slow down even more.