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Take a little breathing space.

Two original Soa walkthroughs to help you explore the practice. No account, no download. Read through the steps before you begin, and go at your own pace.

Choose a safe place, never while driving or in water. Keep the breath gentle rather than taking the biggest breath you can. Stop and return to normal breathing if you feel dizzy or uncomfortable. Ask your clinician first if a health condition makes breathing exercises difficult.

About 3 minutes

A three-minute pause between things

  1. Minute one

    Sit with your back supported. Leave your eyes open if that feels easier. Notice the seat beneath you and your feet on the floor. Let your breathing be as it is.

  2. Minute two

    Take a few easy breaths. If comfortable, give the out-breath a little more time. There is no number to reach and no need to hold your breath.

  3. Minute three

    Return to your usual rhythm. Look around and notice a colour or shape. Carry on when you are ready, whether you feel a change or not.

Up to 5 minutes, if comfortable

Try an even breathing rhythm

  1. Get comfortable

    Choose “Coherent breathing” on the visual guide below. The rhythm is five seconds in and five seconds out, with no holds.

  2. Follow a few breaths

    Breathe in as the circle grows and out as it settles. Keep the breath soft. If the count feels too long, return to your own rhythm rather than stretching to match it.

  3. Finish when you choose

    The guide runs until you press Stop. For this introduction, try no more than five minutes, then return to normal breathing.

Follow the visual guide

Ready?

Hear what a guided practice sounds like.

Programme pages include short audio introductions so you can hear the voice and approach. These are previews, rather than full sessions.

Make room for a practice that fits.

Soa sessions last 3 to 15 minutes, with a programme shaped around what you share.

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