Soothing Rhythm Breathing (Compassion Focused Therapy)
A foundational practice in Compassion Focused Therapy designed to activate the mammalian soothing-affiliative system. It uses a slow, rhythmic breathing pattern to ground the body, reduce threat-based arousal, and create a physiological state conducive to self-compassion.
- 1Find a comfortable posture, sitting upright with your feet flat on the floor, and adopt a gentle, warm facial expression.
- 2Allow your attention to rest gently on the physical sensation of your breath entering and leaving your body.
- 3Gradually slow your breathing down to a smooth, even rhythm, inhaling for about 5 seconds and exhaling for 5 seconds.
- 4Notice the sensation of your body slowing down and settling, bringing a sense of heaviness and grounding to your posture.
- 5Continue this rhythmic breathing while holding an intention of kindness, warmth, and safety toward yourself.
By slowing the respiratory rate to approximately 5 to 6 breaths per minute, Soothing Rhythm Breathing stimulates the vagus nerve and increases respiratory sinus arrhythmia (RSA). This parasympathetic activation down-regulates the amygdala-driven threat system, lowers cortisol levels, and enhances heart rate variability (HRV), creating a neurophysiological environment that supports feelings of safety, connection, and emotional regulation.
Treats Symptoms
Target Metrics
Generally safe for all populations. Individuals with severe trauma or PTSD may need to keep their eyes open or focus on an external object if internal breath focus causes dissociation.
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