Session 2: Slow breathing

This video will help you practise slow breathing, which aims to help you take fewer breaths a minute. This means you are less likely to over-breathe, and take in too much air.

Before you start, some people like to use a clock or timer to count their breathing, others prefer without.

  1. Lie down in a comfortable place. You may want to place 1 or 2 pillows behind your head and loosen any tight clothing.
  2. Close your mouth and breathe through your nose.
  3. Relax your shoulders and chest.
  4. Now practise the stomach breathing.
  5. Try to slow down your breathing. It can help to count in your head with your breathing, e.g. breath in for a slow count of 2 and out for a slow count of 3.
  6. Now, slow your breathing down more – put a short pause after you have fully breathed out, before you take the next breath. Breathe in for a count of 2, then pause for 2 or 3. Don’t pause so long you feel faint though!

Click to watch the video below:

To start with you may find slow breathing difficult, but keep practicing and it will get easier. Gradually increase the time you do it for – you can use the Breathing Retraining Progress Chart (which you can access in the main menu) to check your progress.

When you're comfortable with slow breathing, click below to unlock the next session - controlled breath holding.