Triangle breathing focuses on extending the exhale, increasing relaxation. The most important component is that the exhale is twice as long as the inhale. When we are panicking, we tend to breathe in with short, shallow gulps of air, putting us into sympathetic mode, sparking the fight and flight response, and creating more anxiety. When we direct the focus to the exhale, the relaxation response is deep and quickly felt throughout the body.
In triangle breathing, the bottom of the triangle is twice as long as the sides. Try this with counts of 4-4-8 to start, then gently build up to 5-5-10.
How to practice:
Sit comfortably with feet on the ground or lie down with feel flopping out and arms at the side of the body.
Begin with some breath awareness. Noticing where you are feeling the breath in your body, how it is feeling – warm, cold, stuck, at ease
Just connecting with your breath
Imagine a triangle
Breathing in, up one side of the triangle for a count of 4, pausing as we imagine going down the other side of the triangle for a count of 4, and exhaling out slowly across the bottom of the triangle for a count of 8.
Breathe in 1, 2, 3, 4
Gently pause for 1, 2, 3, 4
Exhale for 1, 2, 3, 4, 5, 6, 7, 8
Do between 3 and 5 rounds then rest