4-4-6-4

Slow belly breathing with long holds. Reconnects body awareness during dissociation.

Breathing mechanicBelly

How to breathePlace hands on belly, feel it expand like a balloon on inhale

Timing5 cycles, ~90s total

DifficultyMedium

Solfeggio Tone🎵 639 Hz

SourceDr. Peter Levine, Somatic Experiencing trauma resolution

Best for

Feeling disconnected