Infinity Breathing (Figure-8 Tracing)
A grounding exercise that combines visual tracking or tactile tracing with rhythmic breathing to promote emotional regulation. It synchronizes cognitive focus with respiratory control to quickly stabilize the autonomic nervous system.
- 1Sit comfortably and visualize a sideways figure-8 (infinity symbol) or draw one on a piece of paper.
- 2Place your finger, or focus your eyes, at the center intersection of the figure-8.
- 3Inhale slowly and deeply through your nose as you trace the first loop of the figure-8.
- 4Exhale smoothly through your mouth as you trace the second loop, returning to the center.
- 5Continue this continuous, fluid motion of tracing and breathing for several minutes, allowing your mind to anchor to the movement.
This technique combines slow, rhythmic breathing with focused visual tracking or tactile midline-crossing (bilateral stimulation). This dual-tasking engages the prefrontal cortex, effectively interrupting the amygdala's stress response and reducing cognitive load. The steady, balanced respiratory rate increases vagal tone and heart rate variability (HRV), shifting the nervous system from sympathetic arousal to a balanced, coherent state.
Treats Symptoms
Target Metrics
Generally safe for all populations.
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