Exercises- Self-Soothing


Let’s try it out. Breathe slowly as you do this and be sure to repeat the exercise as many times as you want. If you’d like, invite other people to do this exercise with you. You can close your eyes, or keep them open — up to you.

  1. Make yourself comfortable, either in a standing posture, sitting straight in a chair with both feet on the floor, or with your legs crossed on the ground. 

There is no right or wrong way for you to do this one. It is all about comfort and feeling more aware of your internal state. 

  1. If you are standing, feel the weight of your body through your feet. If you are sitting, feel the ground below you.
  2. Start to rock, in whatever way feels most natural. This is often characterised through rocking forward and back, or side to side, or in a circle. Whichever rocking motion you started with is your natural rocking rhythm. Your brain will recognize this.
  3. Now place your hands onto your lower belly. Keep your palms soft and your fingers relaxed. Continue to rock.
  4. As you rock, begin to breathe deeply, right into your lower belly, so that you can feel your hands rising in time with your breath. Breathe through your nose, slowly and naturally, without forcing the breath.
  5. Breathe in and out four times, slowly and deeply. Become aware of how deeply you are breathing.

  6. As you release your breath on the fourth exhale, begin to use your voice to hum slowly in line with your breath. 

  7. Do not worry about the sound of the humming that comes out of your mouth. Keep going. Align your hum with the speed and tempo of your exhale.
  8. Practice this for a few minutes. If your stress levels are particularly high, try this exercise for as long as you can.
  9. Gradually begin to slow your rocking, until you come to a stop. If your eyes have been closed, feel free to open them now. Return your breathing to whatever feels natural. Notice how you feel as you finish the exercise.
  10. Notice how your body feels. 


Simple, and done. Do this exercise at times when you are stressed or anxious, or whenever you feel overwhelmed. It can be practiced several times a day if you want.