Dandelion Leaves

Breath Focus

 

When deep breathing is focused and slow, it can help reduce anxiety.

 

You can do this technique by sitting or lying down in a quiet, comfortable location. 

  • Notice how it feels when you inhale and exhale normally. 

  • Take a slow, deep breath through your nose and hold for a few seconds.

  • Notice your belly and upper body expanding.

  • Exhale through your mouth, sighing if you wish. Make sure to exhale all of the breath out, maybe squeezing the diaphragm to make sure.

  • Do this for several minutes, paying attention to the rise and fall of your belly. Remember to keep it slow or try to slow it down.

  • Choose a word to focus on during your exhale. Words like “safe” and “calm” can be effective.

  • Imagine your inhale washing over you like a gentle wave.

  • Imagine your exhale carrying negative and upsetting thoughts and energy away from you.

  • Scan your body if you feel like doing so.You might feel tension in your body that you never noticed, if you do try to relax that part as you breath out each time.

  • When you get distracted, gently bring your attention back to your breath and your words.

 

  • Try to focus on the feeling of your breath coming in and out of your body; your breath, for instance, feels cold at the tip of your nose when you breath in and warmer when you breath out. 

Try this for a few minutes as many times a day as you feel is useful.