Breathing space exercise

Introduction

A consequence of trauma can be that your mind is constantly filled with thoughts. Perhaps you are having a lot of worries, or you keep thinking about certain events or situations. Often, you will also notice that your body is very tense, your breathing is quick, and you feel restless. 

The breath space exercise helps you to pause for a moment to reflect on what is going on, without being carried away by it. It is a short exercise that teaches you to notice your experience, to use your breath as a anchor and to find some space again. In this way, you can experience more clarity and peace, even in difficult moments.

This is how you do the exercise

Step 1: Notice what is there

• Close your eyes briefly or focus your gaze on a point in front of you on the floor.
• Ask yourself: What am I experiencing now?
• Note down the thoughts, feelings, and bodily sensations.
• Do not try to judge or analyze it; just recognize and name it. For example: “I feel tension in my chest” of “I notice that there are a lot of thoughts.”
  
  

Step 2: Follow your breathing

• Focus your attention on your breathing.
• Feel how the air moves in and out.
• Notice whether your breathing is fast or slow, or whether it is quick or slow.
• Try to lengthen your exhalation a little bit, as if you are letting the tension flow away. Can you notice that something is changing in your system?

Step 3: Expand the space around you

• Now expand your attention gently. First choose one place in your body that feels neutral or safe (enough), for example your hands or feet. Stay with this place for a few breaths with your attention. 
• If that works: see if you can extend your attention to the rest of your body. For example, can you feel how you connect with the ground or the chair?
• Then go into the space around you: listen to the sounds, look around you, and consciously notice what kind of environment you are in.
• Then ask yourself the question: What is important to me right now? What small step can I take now that will help me?

Background

The breathing space exercise was developed within Acceptance & Commitment Therapy (ACT). It is one of the most commonly used short exercises to create space between you and your thoughts or feelings, so that you can make more conscious choices.