Gentle breathing for beginners

Keep it comfortable

Sit with support and let your breathing remain gentle. Avoid forcing a deep breath or holding it to meet a target. Stop if you feel dizzy or more distressed, and return to your ordinary breathing.

Give yourself another option

If focusing on breathing feels uncomfortable, look around the room and describe an object instead. A grounding pause is an invitation, not a test of how calm you can become.

General educational information, not a diagnosis or individual treatment plan. If distress persists or affects daily life, speak with a qualified professional. In immediate danger, contact local emergency services.

Further reading

NIMH: Caring for your mental health

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