🌬️ BREATHING PRACTICE
Become Present Through Your Breath
From Ashley Russell, EMDR Therapist | emdrbristol.org
🧘♂️ What This Is
This is a mindful breathing exercise that helps you reconnect with your body through detailed awareness of your breath’s movement — from subtle sensations in your nostrils to the expanding rib cage and back.
It’s designed to help calm your nervous system gently and safely.
⚠️ Important Safety Note
If this exercise causes anxiety, dizziness, or breathing difficulty — especially if you have asthma or respiratory issues — please stop immediately.
Always practice gently and listen to your body.
🧭 How to Practice
🌿 Ashley’s Tip“There’s no ‘right’ way to breathe here. The goal isn’t to control your breath — it’s to come home to what’s already happening.”
📄 Download this as a printable PDF:
👉 BREATHING PRACTICE – Ashley Russell
🔁 Practice Often
Use this exercise whenever you want to slow down, settle, or check in with your body.
With time, it becomes a reliable tool for grounding.
🖋 Created by Ashley Russell, EMDR Therapist | emdrbristol.org
Please share with credit to keep the care connected to the source.
Become Present Through Your Breath
From Ashley Russell, EMDR Therapist | emdrbristol.org
🧘♂️ What This Is
This is a mindful breathing exercise that helps you reconnect with your body through detailed awareness of your breath’s movement — from subtle sensations in your nostrils to the expanding rib cage and back.
It’s designed to help calm your nervous system gently and safely.
⚠️ Important Safety Note
If this exercise causes anxiety, dizziness, or breathing difficulty — especially if you have asthma or respiratory issues — please stop immediately.
Always practice gently and listen to your body.
🧭 How to Practice
- Start by noticing your natural breath.
No trying to change it. Where do you feel the breath?- Nostril openings
- Nasal passages
- Throat
- Centre of the chest
- Expand your awareness to your rib cage.
Feel how your breath moves in each area:- Lower ribs (side, front, back)
- Upper ribs
- Notice any other places your breath shows up.
(Maybe your belly or shoulders.) Just observe. - Begin to deepen and slow your breath.
Let each inhale and exhale become softer, longer, and easier — without forcing. - Take 5 breaths like this:
- Each breath softer than the last
- Each breath slower than the last
- Effort gradually easing away
- Finish by returning to your natural breath and notice how your body feels.
🌿 Ashley’s Tip“There’s no ‘right’ way to breathe here. The goal isn’t to control your breath — it’s to come home to what’s already happening.”
📄 Download this as a printable PDF:
👉 BREATHING PRACTICE – Ashley Russell
🔁 Practice Often
Use this exercise whenever you want to slow down, settle, or check in with your body.
With time, it becomes a reliable tool for grounding.
🖋 Created by Ashley Russell, EMDR Therapist | emdrbristol.org
Please share with credit to keep the care connected to the source.