Main Content
Top of the page
When roll breathing, always breathe in through your nose and breathe out through your mouth. As you breathe out, make a whooshing sound.
For comfort, you can place a small rolled towel under your neck. Or you can prop yourself up on several pillows. Put one hand on your belly and the other hand on your chest.
Your belly will push your hand up as you do this. The hand on your chest won't move. Then breathe out and let your belly fall.
Practice this way of breathing in and out (belly breathing) a few times before you move to the next step.
Continue to breathe in. You will feel your upper chest expand. The hand on your chest will be pushed up. The hand on your belly will fall a little as your belly starts to fall.
As you breathe out, feel the tension leaving your body. Both your hands will fall.
Keep breathing in and out this way (roll breathing). Notice that the movement of your belly and chest rises and falls like the motion of rolling waves. Do roll breathing for 3 to 5 minutes.
Some people get dizzy the first few times they try roll breathing. If you begin to breathe very fast or become light-headed, slow your breathing. Get up slowly.
Current as of: July 17, 2023
Author: Healthwise StaffClinical Review BoardAll Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Author: Healthwise Staff
Clinical Review BoardAll Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.
