Deep Breathing Coping Skills

We encourage you to practice these coping skills along with Damien. (Te animamos a practicar estas habilidades de afrontamiento junto con Damien.)

Deep breathing helps your body relax and feel better. (El respirar profundo ayuda a que tu cuerpo se relaje y sienta mejor.) It can reduce stress, anxiety, and tension. When you concentrate on your breath, you can find a peaceful and calm moment, and that can help you stop thinking about the gender dysphoria for a little while. It can be especially helpful with making you less focused on the gender dysphoria.

Square Breathing

  1. Take a deep breath in while counting to four in your mind.
  2. Hold your breath for four counts.
  3. Slowly release your breath for four counts.
  4. Hold your lungs empty for four counts.
  5. Take another deep breath in and continue with the pattern.
  1. Inhala profundamente mientras cuentas hasta cuatro en tu mente.
  2. Mantén la respiración durante cuatro tiempos.
  3. Exhala lentamente durante cuatro tiempos.
  4. Mantén los pulmones vacíos durante cuatro tiempos.
  5. Vuelve a inhalar profundamente y continúa con el patrón.

Each breath represents one side of the square. Some teens even find it helpful to draw the square with their finger somewhere on their body as they do each breath to help them visualize what is happening.

Repeat this breathing pattern for as long as it takes for your body to relax and your mind to feel at ease. Remember to breathe in for four counts, hold for four counts, release for four counts, hold empty for four counts, and then breathe in again.

Belly Breathing

  1. Sit or lie down in a comfortable position.
  2. Put one hand on your chest and the other hand on your belly.
  3. Take a nice deep breath in through your nose, and feel your belly rise as your lungs fill up with air.
  4. Slowly breathe out through your mouth and pay attention to how your belly gently tightens.
  1. Siéntate o acuéstate en una posición cómoda.
  2. Pon una mano sobre tu pecho y la otra en tu vientre.
  3. Toma una respiración profunda por la nariz y siente cómo tu vientre se eleva mientras tus pulmones se llenan de aire.
  4. Respira lentamente por la boca y pon atención a cómo tu vientre se contrae suavemente.

Keep going like this for a few minutes, taking slow, smooth breaths that you control.

You can use square or belly breathing anytime the gender dysphoria starts to show up. These skills help you feel calmer, more present, and more connected to your true self. (Puedes usar estas “square” o “belly breathing” cuando la disforia de género se sienta demasiado abrumadora. Estas herramientas te ayudan a sentirte más calmada/o/e, mas presente, y mas conectado/a/e a tu verdadero ser.)

Section Content
Previous Section
Back to Module
Next Reflections