Roll breathing
When roll breathing, always breathe in through your nose and breathe out through your mouth. As you breathe out, make a whooshing sound.
Lie on your back.
For comfort, you can place a small rolled towel under your neck. Or you can prop yourself up on several pillows. Put one hand on your belly and the other hand on your chest.
Breathe in through your nose and let the air fill your lower lungs.
Your belly will push your hand up as you do this. The hand on your chest won't move. Then breathe out and let your belly fall.
Practice this way of breathing in and out (belly breathing) a few times before you move to the next step.
Next, breathe in as you did before, but don't stop after your belly rises.
Continue to breathe in. You will feel your upper chest expand. The hand on your chest will be pushed up. The hand on your belly will fall a little as your belly starts to fall.
Breathe out slowly through your mouth, and relax.
As you breathe out, feel the tension leaving your body. Both your hands will fall.
Keep breathing in and out this way (roll breathing). Notice that the movement of your belly and chest rises and falls like the motion of rolling waves. Do roll breathing for 3 to 5 minutes.
Some people get dizzy the first few times they try roll breathing. If you begin to breathe very fast or become lightheaded, slow your breathing. Get up slowly.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
