Keep each breath soft and quiet, not big. If you feel lightheaded, tingly, or short of breath, go back to breathing normally until it passes. If paying attention to your breathing makes you more anxious, or brings on a feeling of panic, let the count go and breathe however is comfortable, or try a different exercise. If you have asthma, COPD, or a heart condition, stay at a pace that feels easy. If you’re pregnant, after the first few months, sit propped up or lie on your side rather than flat on your back.

Narration

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1. Sit or lie in a comfortable position. Let your shoulders drop and your hands rest.
2. Put one hand on your stomach. For a few breaths, just notice how you’re breathing, without changing it.
3. Now breathe in slowly through your nose, letting your stomach rise under your hand. Then breathe out slowly, a little longer than you breathed in.
4. Keep going at this pace, in for about four counts and out for about six, for about three minutes. If your mind wanders, bring it back to the next breath.
5. Let your breathing go back to its own pace. Notice how your body feels now.
6. You can use the longer breath out any time, at your own pace.

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