Paced Gratitude Breathing
Place your finger on the inside of the yellow spiral. Inhale for a count of 4 as you trace the spiral outward, feeling your stomach expand. Continue along the line, naming someone or something you love at the white heart, and begin your 4 second exhalation as you trace the purple spiral inward (feeling your stomach return). Inhalations and exhalations are for equal lengths, and should be increased together as the practice continues. Repeat as needed.
Place your finger on the inside of the yellow spiral. Inhale for a count of 4 as you trace the spiral outward, feeling your stomach expand. Continue along the line, naming someone or something you love at the white heart, and begin your 4 second exhalation as you trace the purple spiral inward (feeling your stomach return). Inhalations and exhalations are for equal lengths, and should be increased together as the practice continues. Repeat as needed.
Place your finger on the inside of the yellow spiral. Inhale for a count of 4 as you trace the spiral outward, feeling your stomach expand. Continue along the line, naming someone or something you love at the white heart, and begin your 4 second exhalation as you trace the purple spiral inward (feeling your stomach return). Inhalations and exhalations are for equal lengths, and should be increased together as the practice continues. Repeat as needed.