Breathing Exercises 3 (Shapes & Numbers)

SHAPES

For 4-6, it is helpful to draw an image of these shapes on a piece of paper for yourself before beginning.

4. Triangle breathing

Start at the lower left corner of the triangle. Slowly breathe in for 3 seconds, gradually tracing the edge of the triangle until to reach the corner on top. Hold your breath for another 3 seconds, tracing down the right edge of the triangle. Breathe out for a final 3 seconds, tracing the base edge of the triangle. Repeat.

5. Square breathing

Start at the bottom right corner of the square. Breathe in for 4 seconds, gradually tracing up to the top right corner. Hold your breath for another 4 seconds, tracing across to the top left corner. Breathe out for 4 seconds, tracing down to the bottom left corner. Hold your breath for a final 4 seconds until your finger has lapped back to the starting point.

6. Infinity/ “sleeping 8” Breathing

Start from the middle of a sideways 8

Go to the top left and trace the path with your finger while slowly breathing in

Once past the middle, breathe out and trace the right side of the 8 to complete the infinity loop. Continue with multiple rounds until you feel calmer.

The Triangle, Square, and Infinity breathing are a great way to engage a new sense: vision. By being able to visualize the shape and path of the breathing, we are clearer about where to breathe in and out.

NUMBERS

7. Breathing 5-5-10

Breathe in for 5 seconds, hold for 5 seconds, and breathe out for 10 seconds

8. Breathing 7-11

Breathe in for 7 seconds, breathe out for 11 seconds

9. "Take 5"

Place your left hand in front of your face and spread your fingers.

Using your right finger, point to the base of the left thumb. This is your starting point.

Slowly use your right finger to trace up to the top of the thumb for 5 seconds.

Then, trace down the thumb for another 5 seconds.

Continue tracing up and down each of the fingers in your hand for 5 seconds each like a rollercoaster going up and down.

This exercise is unique because it adds in a tactile element to the breathing and relaxation. The repeated touch from tracing the fingers is especially calming and makes us more aware of the effect different senses have on our awareness.