Coherent breathing
Five in, five out. The steadiest place to start.
Ready
5 minutes
5:00
Nose breathing, jaw soft, shoulders quiet.
Stop and breathe normally if you feel dizzy.
What it is
Slow, even breathing at about six breaths a minute, in and out through the nose.
Even breathing at this rate is the most studied way to settle a jumpy nervous system, and it is almost impossible to get wrong.
How to do it
- 1Sit or lie somewhere you can stay still.
- 2Breathe in through the nose for five counts, out through the nose for five.
- 3Let the belly move rather than the shoulders.
Before you start
- Keep it comfortable. Breath work should never feel like straining; shorten the counts before you force them.
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