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
previous | next :: slide 1 of 4

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
previous | next :: slide 2 of 4

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
previous | next :: slide 3 of 4

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
previous | next :: slide 4 of 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.

Credits

ByHealthwise Staff
Primary Medical ReviewerAdam Husney, MD - Family Medicine
Specialist Medical ReviewerJessica Hamblen, PhD - Post Traumatic Stress Disorder
Last RevisedJanuary 9, 2013
By: Healthwise StaffLast Revised: January 9, 2013
Medical Review: Adam Husney, MD - Family Medicine
Jessica Hamblen, PhD - Post Traumatic Stress Disorder

© 1995-, Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.