One-minute pause
A short break to notice how you feel and come back to the moment.
Time: About 1 minuteLevel: Gentle Can be done sitting
From Module 3, Learn
Calm breathing
Slow, gentle breathing that can help you feel calmer.
- Time
- About 5 minutes
- Level
- Gentle
- Position
- Standing or sitting
- Equipment
- None
- Space
- A chair with a back, or anywhere you can sit, stand or lie down
Step by step
- 1.Sit on a chair with a back, or stand, or lie down. If you sit or stand, put your feet flat on the floor.
- 2.Let your shoulders drop. You can keep your eyes open.
- 3.Breathe in gently through your nose. Count slowly to 5 if it helps.
- 4.Let the air flow out gently through your mouth. Count to 5 again if you like.
- 5.Keep going for about 5 minutes. Do not force your breath or hold it.
Make it fit you
Easier
Count to 3 instead of 5. Or just notice your breath without counting.
Harder
Do it every day, at a time that suits you.