Focus on your breathing

Focusing on your breathing can help you relax; breathing in deeply through your nose, and making sure you have a nice long out breath.

Use your breathing as an anchor, so if your thoughts wander off you simply bring your mind back by re-focusing on your breath. You can use the script below to help guide you.

Try it out

Take several deep breaths.

In, 1, 2, 3. Out, 1, 2, 3

In, 1, 2, 3. Out, 1, 2, 3

Breathe in through your nose and out through your nose or mouth.

In, 1, 2, 3. Out, 1, 2, 3.

Notice your breathing. Where does the air go once it’s inside your body? Is the air coming into your chest? or is it going down into your abdomen?

In, 1, 2, 3. Out, 1, 2, 3.

Try moving the air all the way to the bottom of your lungs down into your abdomen. You might want to put your hand on your stomach. When you are breathing in to your abdomen, your hand should rise and fall as you inhale and exhale.

In, 1, 2, 3. Out, 1, 2, 3.

Keep breathing in slowly and breathing out slowly.

In, 1, 2, 3. Out, 1, 2, 3.

Try to bring you mind back to focus on your breathing when you notice your thoughts wondering to other things.

In, 1, 2, 3. Out, 1, 2, 3.

Keep breathing deeply until you fall asleep.