A simple sophrology-style breathing exercise
- 1
Stand or sit upright with your feet flat on the floor and your hands resting loosely. Close your eyes if that feels comfortable.
- 2
Breathe in slowly through your nose, letting your belly rise.
- 3
Pause for a moment if that is comfortable for you, then breathe out slowly through your mouth and let your shoulders drop.
- 4
Repeat five times. On each breath out, let the tension in your shoulders, jaw and hands ease a little more.
- 5
Add a small movement: as you breathe in, lift your shoulders gently towards your ears, and as you breathe out, let them fall. Do this three times.
- 6
Rest for a few breaths and notice how your body feels. If you like, picture somewhere calm for a few breaths, then open your eyes.
Before you start
Find somewhere quiet where you will not be disturbed. Stand or sit upright with your feet on the floor and your hands resting loosely.
Take care if you have a heart or breathing condition, or if you are pregnant: skip the pause after the breath in, and check with your GP or midwife if you are unsure. Stop if you feel dizzy.
How do you do the exercise?
The step-by-step list near the top of this page is short, and there is nothing to get right. If you would like a longer routine, see our guide to breathing exercises for stress.
What should you notice afterwards?
Rest for a few breaths and pay attention to your body. Notice where you feel heavier, warmer or looser than when you started. There is nothing to achieve, only something to notice.
Can you vary the exercise?
Yes. You can do it standing, which suits a break at work, or sitting, which suits the evening. You can swap the shoulder movement for a gentle stretch of the arms, or add a slow turn of the head. Keep every movement small and slow, and always breathe out as you let go.
When is it useful during the day?
Before a meeting or phone call, after a difficult conversation, when you notice your shoulders have crept up, and in the evening before bed. Many people also like a short version first thing in the morning.
What common mistakes should you avoid?
Rushing, holding the breath, and tensing your shoulders as you breathe in are the usual ones. If you feel dizzy, breathe normally and stop. There is no right or wrong, only what you notice.
What is the next step if you like it?
A sophrologist can teach you a wider range of exercises, check you are doing them comfortably and adapt them to what you need, such as sleep or exam nerves. Read what happens in a session.
How often should you practise?
A few minutes at the same time each day works better than one long session now and then. Many people use it before bed, before a meeting or on a break.
This is only a taster. A trained practitioner can teach you exercises matched to what you want help with. Read more about sophrology techniques, or find a sophrologist in your area.
Common questions
How long does the exercise take?
About five minutes.
Is it safe for everyone?
It is gentle, but skip the pause after the breath in if you have a heart or breathing condition, or are pregnant, and stop if you feel dizzy. If you are unsure, ask your GP.
Do I need a sophrologist to do it?
No, you can try this on your own. A sophrologist can teach you a wider set of exercises and adapt them to you.