top of page
pic 7.jpg

Breathing Exercises:

Calming Sleep Routine:

"Loneliness or overthinking can become a real challenge when you are 'inactive'. Keeping a nightlight on and listening to the radio or calming music may help. Electronic screens do not help with relaxation. Alcohol will stimulate you instead of relaxing you due to its sugar levels. 

  • Slow your breathing - count in for 4 and out for 7." (Somerset &  Avon, pg. 13)

Panic Attack:

  • Sit or stand comfortably with your back straight. Put one hand on your chest and the other on your stomach.

  • Take a slow breath in through your nose, counting to four. The hand on your stomach should rise. The hand on your chest should move very little.

  • Hold your breath for a count of seven.

  • Exhale through your mouth to a count of eight, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

  • Inhale again, repeating the cycle until you feel relaxed and centered. (Recovering from Rape and Sexual Trauma)

Mindful Breathing To Clear Trauma:

  • Create a safe sanctuary by first clearing whatever space you will use with a sage smudge, lighting candles, putting on light music, and gathering blankets and pillows for your comfort.

  • Laying comfortably on the ground or in your bed, supported and warm, relax into your body.

  • Begin with natural breath, at which point you may feel into where your hands want to be – perhaps next to your body with palms facing up, perhaps one hand on your belly and one on your heart.

  • Begin by inhaling deeply into your belly, then a secondary deep inhale through your heart. This should feel like you are flooding these areas with oxygen. Bring your awareness to any thoughts or feelings that come up, noting them, inviting them to flow freely.

  • Exhale out of your mouth, bringing awareness to trusting in love and guidance.

  • Moving in this way – belly, heart, mouth – repeat for up to 30 minutes of active breathing, maximum, followed by 15 of regular, relaxed breathing.

  • Be mindful to stop if you truly feel uncomfortable, slow down when necessary, and tune in to your body. Allow yourself to cry. Scream. Vocalize however you need to. If messages – sentences, affirmations, mantras – come up for you, repeat them silently out loud as feels appropriate.

  • When you feel that you are finished, stay in a resting Savasana position and return to natural breath. You may feel tingling, tightness in your hands, or a sense of mild physical exhaustion. These are all temporary and are signs that you have really moved some things around.

  • Afterward, you may have heightened sensitivity, so it’s best to avoid substances and loud noise/bright light. Treat yourself with great reverence to keep the energy flowing, and pay attention to what appears in your dreams after this practice. (Robin Lee)

bottom of page