Overview
Elephant Breathing is an exercise to reduce anxiety levels and to make you feel relaxed anyone can try.
Requirements
You will want to be sitting down on a comfy sofa or bed in a quiet environment so you can take notice of your breathing.
If you have a medical condition which affects your routine breathing pattern, we advise you seek medical advice before trying new breathing exercises.
Are you struggling right now?
If you’re feeling unsafe or experiencing suicidal thinking, please visit the Urgent Help page now to find what actions you need to take.
How to
Sit of lay in a comfortable position, making sure your chest and stomach can expand with little resistance while breathing. Laying on your side is also fine.
When your ready:
- Take in a smooth deep breath for the length it takes you to say “Elephant” to yourself twice.
- Now pause and hold your breath for 1 Elephant.
- Slowly breath out for 3 Elephants.
Repeat this pattern of breathing 3 to 5 times in a single sitting.
Additional
Saying ‘elephant’ gives you a sense of time while breathing, regulating each individual breath.
This technique can be used once a day, before bedtime or napping.
It may take a couple of weeks before you begin to notice its benefits of relaxing your body and regulating your breathing. This is perfectly normal.