Breathing Toward Calm

Breathing Toward Calm: Tool 89 - Client Exercise taken from page 187 & 188 in the Somatic Psychotherapy Toolbox by Manuela Mischke-Reeds, MA, LMFT

PURPOSE

This is a quick intervention breath. If you see the client becoming dissociated or activated, you can instruct them to do this breath. The focus is to shift the state they are in and regulate them up or down.

INSTRUCTIONS

Steps:

• With eyes open, take a full inhale all the way towards the pubic bone.

• Notice how the breath fills you up.

• When you exhale, make the sound: "Ahhhhhh," or "Phaaaaa."

• Notice how the chest empties and a slight pressure arises in the belly.

• Empty the breath completely but comfortably.

• Take another strong, full inhale and follow it with the sound again as you exhale.

• Repeat until you feel a shift in activation.

• Then say out loud:

  • "I am breathing in and calm my body."

  • "I am breathing out; I smile."

  • "I am breathing in; I calm my mind."

  • "I am breathing out; I am back in control"

• If you feel lightheaded, make the inhale smaller and less full.

• Notice how you are changing right now. Pay attention as you are calming and gaining back control.

• Once the shift happens, take a moment and notice the change.