Deep Breathing Exercises

Deep breathing helps your body relax and feel better. 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 gender dysphoria for a little while. It can be especially helpful with making you less focused on 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.

Each breath represents one side of the square. Some folks 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.

Diaphragmatic 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.

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

Lion’s Breath

1. Sit comfortably.
2. Lean forward a little and put your hands on your knees or the floor.
3. Spread your fingers as wide as possible.
4. Breathe in through your nose.
5. Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
6. Exhale forcefully, letting the air flow over your tongue.
7. While breathing out, make a “ha” sound that comes from deep in your belly.
8. Take a few normal breaths.

Repeat lion’s breath up to 7 times and then finish by taking deep breaths for 1 to 3 minutes.