Roll breathing

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. Notice how your belly and chest move like waves, rising and falling in a steady motion.

Place your left hand on your belly and your right hand on your chest. Notice how your hands move as you breathe in and out.

Caution: Some people get dizzy the first few times they try roll breathing. If you begin to breathe very fast or become light-headed, slow your breathing. Get up slowly.

Step 1

Step 1 of roll breathing
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Breathe in to fill your lower lungs. Your belly will push your left hand up as you do this. Your right hand won't move.

Step 2

Step 2 of roll breathing
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Then breathe out. Your left hand will fall as your belly falls. Do these steps 8 to 10 times.

Step 3

Step 3 of roll breathing
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Next, breathe in as you did before, but don't stop after your left hand pushes up. Continue to breathe in. You will feel your upper chest expand and push your right hand up. Your left hand will fall a little as your belly falls.

Step 4

Step 4 of roll breathing
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Breathe out slowly through your mouth. As you breathe out, feel the tension leaving your body. Both your hands will fall. Do this exercise for 3 to 5 minutes.

Current as of: November 14, 2022

Author: Healthwise Staff
Medical Review:
Adam Husney MD - Family Medicine
Donald Sproule MDCM, CCFP - Family Medicine
Kathleen Romito MD - Family Medicine
Jessica Hamblen PhD - Post Traumatic Stress Disorder
Christine R. Maldonado PhD - Behavioral Health