🌬️ Calm breathing in 5 steps
🔵 Wellness practice
When we feel tense, breathing often becomes fast and shallow. Slow breathing with a slightly longer out-breath helps many people feel calmer in the moment.
Sit with your back supported and both feet on the floor. Let your shoulders drop.
Place one hand on your belly so you can feel it move. This helps you breathe low and slow.
Breathe in gently through your nose while counting 1, 2, 3, 4. Feel your belly rise like a balloon.
Breathe out slowly, a little longer than the in-breath, counting to 6. Never force or hold your breath.
Repeat for about one minute. Then notice how your body feels. A little calmer is enough.
Real-life example
Riya feels her heart racing before a class test. She sits back, puts a hand on her belly and does five slow breaths. Her worry does not vanish, but she can now read the first question.
A common mistake
Taking huge, forced breaths or holding the breath. That can make you dizzy. Gentle and slow is the aim.
Try the activity
Use the breathing circle with your own pace.
Quick recap
- Sit, hand on belly
- In for 4, out for 6
- About one minute, then notice
▶️ Tool 3: Grounding
WHO South-East Asia Region (WHO SEARO) · 3:38 min
Part of WHO South-East Asia's 'Managing Stress Better' series, based on WHO's illustrated guide 'Doing What Matters in Times of Stress'.
The video plays from the publisher's own YouTube channel. Nothing loads from YouTube until you press the button. Watch on YouTube