Deep Breathing#
Distress ToleranceWeek 3How to deep breathe#
- Hold one hand on abdomen, other on chest.
- Breathe in for 5 seconds through the nose, inflating the abdomen.
- Hold for 2 seconds.
- Exhale for 10 seconds out of the mouth, deflating the abdomen.
Tip: Always try to exhale for longer than you inhale.
General tips#
- Don’t rush it - it’s important to take your time & allow yourself the space to calm down!
- Focus on stress reduction first, not on the thing causing distress
- Avoid being ashamed of becoming distressed
- Use distress tolerance skills mindfully for maximum effectiveness
- Try to practice skills when not distressed; you’ll be more prepared when you need the skills most!