How to do it
No equipment needed - just a bit of space.
Lie on your back with your knees bent, or sit well supported in a chair, with a small pillow under your head if that is more comfortable. Rest one hand on your chest and the other on your tummy, and choose a quiet time when you will not be disturbed.
- Breathe in slowly through your nose, letting your tummy rise under your lower hand while your chest stays fairly still.
- Breathe out slowly through your mouth, a little longer than the breath in, and feel your tummy fall.
- Keep this slow, easy rhythm going for several breaths.
- Now work through your body from feet to head: gently tense each muscle group for a few seconds, then let it go loose as you breathe out.
- Finish by lying still for a minute, breathing normally and noticing the feeling of relaxation.
Form cues
- The hand on your tummy moves more than the hand on your chest.
- Your out-breath is slow and unforced, slightly longer than your in-breath.
- Your shoulders, jaw, and hands feel softer by the end.
Common mistakes
- Forcing a very deep breath or over-breathing until you feel light-headed - keep it gentle.
- Tensing muscles hard enough to bring on cramp during the relaxation part.
- Giving up after one try - this gets easier and more useful with daily practice.
Safety: Stop and message your physio if slow breathing makes you feel more breathless or panicky rather than calmer.