10 minute breath exercise

The 4-4 breath exercise takes 10 minutes and is ideal for those moments when all else feels out of control.

1. Sit or lie down comfortably and spend a few moments to settle.

2. Place your hands on the bottom of your ribcage - you should be able to feel the base of your ribs under your palms. Just breathe in and out normally and observe your breath.

3. After a minute or two start to even out the breaths by counting in your head “in-two-three-four, out-two-three-four”. Count evenly and reasonably slowly.

4. Try to keep your in-breaths even and steady, so that each beat of the inhale is exactly like the other three beats - not one big whoosh at the start.

5. You should be able to feel your ribs moving under your hands.

6. Check that your shoulders are rising and falling evenly.

Whilst performing this exercise for 10 minutes, focus on filling your lungs with air and notice how your body feels.

How do you feel after spending 10 minutes with your breath?

8 views0 comments

Recent Posts

See All

New Payment Option

You can now purchase your course and pay later. You can choose from 3 payment options: Pay in Full Flexible Payment Plan Buy now Payl8r Check out our upcoming courses HERE

©2020 by
The Training Centre of Wellbeing Limited.
Company Reg 10639063
Registered Office: 41 Owston Road, Carcroft, Doncaster, South Yorkshire, DN6 8DA