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ACTIVITY

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5 Finger Breathing

BREATHING ACTIVTY

INTRODUCTION

‘5 Finger Breathing’ is a quick, easy way to prepare ourselves for being mindful in the present with kindness and curiosity. The Five Finger Breathing technique is a discreet practice which helps to regulate breathing, lower an accelerated heart rate, and over all ease feelings of anxiety.

Practice Time:

5 minutes

Prep Time:

1 minute for practice introduction

Mindfulness Skills:

Grounding skills, Self-regulation, Breath work

Supplies:

None!

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Sitting in a comfortable, upright position, take a deep breath. Inhaling through your nose and exhaling through your mouth.

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Start by holding your non-dominant hand out in front of you. Spreading your fingers apart gently and stretching your wrist if you feel called to do so.

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Take the index finger of your dominant hand and run it gently along your spread fingers, starting at the base of your thumb and finishing at the base of your pinky finger. This will be the moment we do as we breath mindfully. Let’s begin!

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Take a breath in through your nose while tracing up your thumb, holding your breath for a moment when you reach the top of your finger. Slowly allow yourself to exhale through your mouth as you trace down your thumb, pausing once again at the base of your index finger.

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Breath in while tracing up each finger, and breath out while tracing down each finger, being sure to pause briefly at the tops and base of each finger. Continue this practice, moving from your index finger, to your middle finger, to your ring ringer, and finally ending at your pinky.

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Repeat this practice one more time at your own pace.

Reflection Questions:

  1. How did this practice make you feel?
  2. Do you feel more in touch with your body and breath after this practice?