Breathing pacer
Breathe with the circle.
Breathe in as the circle grows. Breathe out as it shrinks. That's all you need to do.
Ready when you are
2:00
5 seconds in · 5 seconds out · about six breaths a minute
How to breathe with the circle
Stress makes urges louder for many people. Slow breathing is one of the simplest ways to take the edge off, and you can do it almost anywhere without anyone noticing.
Breathe low.
Put one hand on your stomach and the other on your chest. As you breathe in, the hand on your stomach should move out while the hand on your chest stays fairly still, as if a beach ball is filling up inside you. Let it go down again as you breathe out.
Follow the pace.
The circle runs at about six breaths a minute: five seconds in, five seconds out. That is slow enough. Trying to breathe much slower than this tends to work against you when you're starting out. If you feel dizzy or uncomfortable, stop and go back to normal breathing.
Keep it short.
Two minutes is enough. Try it five or six times a day: when you get to work, before lunch, on the train, while you wait. Once you know the pace, you won't need the circle at all.
This page is general education and a practice tool. It isn't medical advice, and it doesn't promise any particular result.
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