The Simplest Stress Management Skill

Simple, Symmetrical Belly Breathing

1. Sit in a comfortable position or lie flat on the floor.
2. Put one hand on your belly below the ribs and the other hand on your chest.
3. Breathe in through your nose. Notice the hand on your belly moves outward (or upward if you’re lying flat). The hand on the chest should just barely move. Count to five as you inhale.
4. Breathe out through pursed lips as you count in your head to five. It may help to pretend that you’re blowing out candles on a cake as you exhale.
5. Repeat this roughly 12 times, or for a total of 2 minutes.
6. Note any difference in your physical and mental well-being when you’re finished.

Simple, Skewed Belly Breathing

1. Sit in a comfortable position or lie flat on the floor.
2. Put one hand on your belly below the ribs and the other hand on your chest.
3. Breathe in through your nose. Count to four as you inhale. Notice that the hand on your belly moves, while the hand on your chest remains fairly still.
4. Breathe out through pursed lips as you count to six.
5. Repeat this roughly 12 times, or for a total of two minutes.
6. Take note of any difference in your physical and mental well-being when you’re finished.

Source: www.psychologytoday.com/ca/blog/in-it-together/202107/the-simplest-stress-management-skill

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