TRY THIS GENTLY
A simple even-breath pause
- Sit or stand in a comfortable position.
- Let your shoulders remain easy.
- Breathe in gently while counting from one to four.
- Breathe out gently while counting from four to one.
- Continue only while the breath feels comfortable.
Natural breathing is always an acceptable alternative. Do not force a deeper breath.
Why visual guidance helps
Counting and remembering a breathing pattern can itself become another task. MindKriya keeps the label, number and circle moving together: the number rises while the circle expands and falls while it contracts. The instruction changes automatically between “breathe in” and “breathe out.”
Breathing options inside MindKriya
- Even breathing: the inhale and exhale use the same easy count.
- Longer comfortable exhale: the out-breath is slightly longer, without holding.
- Quiet breath watch: observe natural breathing without changing it.
- Breath and shoulders: pair a gentle shoulder release with normal breathing.
Safety comes before the count
Breathing should remain slow and gentle. The World Health Organization warns that breathing too deeply, hard or quickly can cause dizziness, light-headedness, panic or shortness of breath. Stop the exercise and return to natural breathing if it feels uncomfortable.
Breathing exercises are not emergency support and do not replace care for asthma, panic, heart or lung conditions. If you have a condition that affects breathing, follow advice from your clinician.
What established guidance says
The NHS describes a gentle breathing technique that can be done seated, standing or lying down, using an unforced breath and a steady count. MindKriya follows the same conservative principle: comfortable pace, no competition and no requirement to complete a particular count.
Sources: NHS breathing exercises for stress and WHO Doing What Matters in Times of Stress.