Exercise 02

4–6 Breathing

When to use

When tension starts to build and it becomes hard to settle down.

This may feel like:

• anxiety
• inner tension
• feeling physically keyed up
• rapid breathing
• moments when your thoughts start racing.

At times like these, breathing often becomes shallow and fast.

The body starts responding as though it needs to react to danger immediately.

As your breathing slows and settles into a steady rhythm,
some of the tension in your body may begin to ease.

What to do

We are not going to change your breathing abruptly.

We will slow it down gradually
and make the exhale slightly longer than the inhale.

This may help you feel less tense
and a little calmer.

Pause for a moment.

Notice your breathing.

Don't try to change it right away.
First, simply notice how you are breathing.

Inhale gently through your nose.

If it feels comfortable, try a gentle rhythm:

inhale for four counts
exhale for six counts

If counting does not work for you right now,
simply exhale slowly, making the exhale slightly longer than the inhale.

Inhale again.

Then exhale slowly again.

Continue for several breathing cycles:

inhale — gently
exhale — slightly longer.

Keep your breathing gentle.
It does not need to be deep or forceful.

The main thing is to keep the exhale slightly longer than the inhale.

If it feels comfortable, you can slow the count a little.

Keep the rhythm gentle and unhurried.

If this feels difficult

At first, it can be difficult to slow your breathing
or maintain the rhythm.

That is normal.

You can:

• take a few breaths at your usual pace
• then try a slow exhale again
• or simply lengthen the exhale without counting.

Even slowing your breathing a little
may help reduce tension in your body.

What you may notice

As your breathing slows,
you may notice your body relaxing a little.

You may feel less tense.
Your thoughts may begin to slow down.
You may feel a little calmer.

Your breathing may become more even.

Your body may gradually
settle down.