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    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 lightheaded, slow your breathing. Get up slowly.

    Step 1

    Step 1 of roll breathing
    slide 1 of 4
    slide 1 of 4, Step 1,

    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
    slide 2 of 4
    slide 2 of 4, Step 2,

    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
    slide 3 of 4
    slide 3 of 4, Step 3,

    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
    slide 4 of 4
    slide 4 of 4, Step 4,

    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.

    ByHealthwise Staff
    Primary Medical Reviewer Adam Husney, MD - Family Medicine
    Specialist Medical Reviewer Jessica Hamblen, PhD - Post Traumatic Stress Disorder

    Current as ofJuly 26, 2016

    Current as of: July 26, 2016

    Author: Healthwise Staff

    Medical Review: Adam Husney, MD - Family Medicine & Jessica Hamblen, PhD - Post Traumatic Stress Disorder

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