exercise · all tools
Relaxation: Breathing
Depth · what it can open●●○○2 — reflective
Holding · facilitation1 — host
Trust · group readiness★any
Disclosure · what is sharednone
Participants lie or stand apart from each other and breathe to a square: in through the nose, down into the belly and up through the ribs to the collarbones; hold; out through the mouth from the top down, the last of it pushed by the abdominals; hold. Each of the four parts takes the same length of time.
Hold with care
- Breath retention is not neutral for everyone — anxiety, asthma and pregnancy are the usual reasons to let people simply breathe normally instead, and the sheet does not say so
Practical
- Time
- — min
- Group
- ?–∞ · individual, large-group
- Settings
- in-person
- Mechanisms
- somatic-awareness, attention-training, stillness-silence
- Change scope
- state → skill · repeatable
Instructions
- Where
- teatermila.se/wp-content/uploads/2018/05/avspänning-andning.pdf — Teater Mila — Övningar, open
- Availability
- In the source document — the instructions live inside the material linked, on its terms
Source link checked 1 Sep 2026 — reachable
This directory describes and points home; the instructions stay with the people who made them.
Origin
Teater Mila, Luleå — Swedish dramapedagogik
In this directory via Teater Mila — Övningar
status: checked · added 2026-08-31