Calm breathing

Hello. This is a calm breathing exercise from VITALITY, a sport project for women, co-funded by the European Union through Erasmus+. It takes about five minutes. You can stop at any time. If it makes you feel worse, stop.

Sit on a chair with a back. Or stand, or lie down. If you sit or stand, put your feet flat on the floor. (pause)

Let your shoulders drop. You can keep your eyes open. (pause)

If five is too long, count to three. (pause)

Now breathe in gently through your nose. One. Two. Three. Four. Five.

Let the air flow out gently through your mouth. One. Two. Three. Four. Five. (pause)

Again. Breathe in through your nose. One. Two. Three. Four. Five.

And out through your mouth. One. Two. Three. Four. Five. (pause)

You do not need to take a big breath. Do not hold your breath. Let it be slow and easy. (pause)

In through your nose. One. Two. Three. Four. Five.

Out through your mouth. One. Two. Three. Four. Five. (pause)

If you feel dizzy, stop counting and breathe in your normal way. (pause)

Now keep going on your own for a few minutes. Breathe in gently, and breathe out gently. I will be quiet for a while. (long pause)

In through your nose. One. Two. Three. Four. Five.

Out through your mouth. One. Two. Three. Four. Five. (pause)

Now let your breathing go back to normal. Notice how you feel. (pause)

That is the end of the exercise. You can do it any time and anywhere. It works best if you do it every day.