Controlled belly breathing (4 s / 2 s / 6 s)

Benefits

• Calms you down quickly
• Teaches you to breathe with your diaphragm
• Useful before speaking in public or an exam

Who is it for?

For everyone, sitting or lying down.

Steps

1. 25 cycles: breathe in through your belly for 4 s, hold for 2 s, breathe out slowly for 6 s
2. Follow the breathing circle

Tips

• Put a hand on your belly to feel it rise
• Breathe out through your mouth, lips slightly pursed
• Relax your shoulders with each out-breath

References

1. Lehrer P. M., Gevirtz R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756. doi.org/10.3389/fpsyg.2014.00756

In the same family