Page 51 - Horizons Manual
P. 51

Deep Breathing Practice
You can have someone read you this exercise to help you get used to practicing it. You can also do this exercise at home or when you are alone.
************************ Get comfortable in your chair.
Close your eyes and pay attention to your breathing. Notice any tension you are feeling in your body. Place one hand on your stomach.
Take a deep breath.
Notice your hand rise as you breathe.
As you breathe in, count to 5 slowly, and as you breathe out, count to 5 slowly. Do not gulp as you breathe in.
Do not let all your air out when you breathe out.
Remember, count to 5 as you breathe in and count to 5 as you breathe out. Notice your body start to relax.
Only pay attention to your breathing.
(do at least 1 set of 10 deep breaths)
Take one more deep breath and then start to re-focus your attention to the room. Open your eyes when you are ready.
Distress Tolerance
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