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Technique: Observe Breathing to Focus and Relax

In this exercise you breathe mindfully, focusing on the out breath, washing away your feelings of stress and anxiety. The exercise can be used to reduce the symptoms of anxiety and restore a sense of calm.

Practice this breath regularly for up to 20 minutes a day.

Remember: Find somewhere quiet to sit or lie down comfortably. Keep breathing.

Relax - Breathing - Observe breathing

1. Breathe normally and mentally scan your body, noticing how it feels. Are there areas of tension that you’ve not noticed?

2. Now breathe in deeply and notice the rise and fall of your belly. Continue this for several minutes noticing the movement of your abdomen as you breathe in and out.

3. Choose a word to focus on and say as you exhale. You might choose something like ‘calm’ or ‘powerful’.

4. Visualise your in breath washing over you like a wave. As you exhale, that wave takes away all of your negative thoughts and feelings.