How to begin
Notice the air coming in and going out for a few natural cycles. If comfortable, let the exhale be slightly longer without straining or holding your breath. Return your attention to the sensation of breathing when it wanders. Keep your eyes open if you prefer and stop whenever you need to. Dizziness or breathlessness is not a challenge to push through.
When might you use it?
You might try it before a difficult conversation, after a busy work period or during a short break. A strict timer is not necessary. For a more structured practice, browse the psychological domain and read a practice’s instructions and limits first.
What this page does not claim
It is not treatment for asthma, other breathing conditions or panic attacks. Seek suitable medical advice for breathing symptoms, chest pain, dizziness or recurring severe distress. For the emotional side of an ordinary situation, explore emotional intelligence.
Frequently asked questions
Must I hold my breath?
Is relief immediate and guaranteed?
Explore a practice for a daily pause