Somatic Exercise: The 1:2 Breath for Calm
- waltercombs
- Mar 23
- 2 min read
Purpose: To use the 1:2 breathing technique as a somatic tool to regulate the nervous system, reduce anxiety, and promote a sense of calm.
Instructions:
Settle into a Comfortable Posture:
Find a comfortable seated or lying position.
Allow your body to gently relax, releasing any obvious tension in your shoulders, jaw, and limbs.
Feel the support of the chair or floor beneath you.
Grounding Awareness:
Bring your awareness to the physical sensations of your body in contact with the surface you're on.
Notice the feeling of your feet on the floor, your hips in the chair, or your back against the surface.
This grounding helps to bring you into the present moment.
Initial Breath Observation:
Take a moment to simply observe your natural breath without trying to change it.
Notice the rhythm, depth, and temperature of your breath.
Become aware of where you feel the breath most strongly in your body.
Introducing the 1:2 Ratio (Practical Application):
Begin with a short inhale. Let it feel like a small, gentle inhale. If that inhale feels like it was about two seconds, make your exhale four seconds.
Now, intentionally extend your inhale. Make it feel like it is lasting about three seconds. Then exhale for six seconds.
Continue this pattern, progressively increasing the length of each inhale and doubling it for the exhale.
Inhale for four seconds, exhale for eight seconds.
As you increase the count, pay close attention to how your body feels.
If you begin to feel lightheaded or uncomfortable, reduce the count or return to your natural breath.
Find a ratio that feels comfortable and sustainable.
Somatic Sensing During the Breath:
As you practice the 1:2 breath, shift your focus from counting to feeling.
Notice the physical sensations of the inhale: the expansion of your lungs, the movement of your diaphragm, the coolness of the air entering your nostrils.
Notice the physical sensations of the exhale: the release of tension, the warmth of the breath leaving your lips, the gentle contraction of your abdomen.
Feel the rhythm of the breath in your body, allowing it to create a sense of internal calm and balance.
Sustained Practice and Observation:
Maintain the comfortable 1:2 breath ratio for several minutes, or as long as it feels beneficial.
Let the rhythm of your breath guide you into a state of deeper relaxation.
Notice any shifts in your emotional state, muscle tension, or overall sense of well-being.
Integration and Grounding:
When you're ready, gradually return to your natural breath.
Take a few moments to notice how your body and mind feel.
Gently move your fingers and toes, and slowly open your eyes.
Take a moment to acknowledge the experience and carry the sense of calm with you.
Client Guidance:
Emphasize the importance of feeling the breath in the body, not just counting.
Encourage experimentation with different ratios to find what feels most comfortable.
Suggest practicing this exercise regularly, especially during times of stress or anxiety.
Remind clients that this is a tool for self-regulation and not a replacement for professional help.
By focusing on the physical sensations of the breath, this exercise transforms a simple breathing technique into a powerful somatic tool for calming the mind and body.
© 2025 Walter Combs, LCSW
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