Self-Care: Breathe In, Hold, Breathe Out

Breathing is an important grounding technique for survivors and can help you calm yourself when negative and positive feelings arise. Breathing has many healthy benefits to the body and the mind, and can often increase serotonin and balance out emotions. With added on tasks and responsibilities that you may have in your life, breathing can also help you center yourself and your thoughts in a more peaceful way.

Here are some ways you can practice breathing and places you can practice

  • Hold your heart while you breathe in and out.
  • Lay down in the grass while focusing on your breath.
  • Breathe in for 5 seconds, hold your breath in for 2 seconds, and breathe out for 5 seconds.
  • Breathe to your favorite song or breathe in while the birds chirp around you.
  • Practice mantras while you breathe. For example, I am kind. I am worthy. I am here. I am whole.

Let’s take a moment to focus on our breath and harmonize the body and the mind.

Es difícil saber qué hacer, qué sentir y cuáles son sus opciones después de un abuso sexual.

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