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Problem-Solving, Coping & Relapse-Prevention Lesson 3 of 10
Practice gentle breathing while noticing the movement of your belly. Record the comfortable pace you used and your distress before and after.
Goal: Practice two 5-minute sessions daily for 14 days + one “in-the-moment” set whenever distress ≥ 6 / 10.
Sit or lie with spine straight, one hand on chest, one on belly.
Pro-tip: Chair works fine. Feet flat for grounding.
Inhale through nose 4 sec → hold 1 sec → exhale through pursed lips 8 sec.
Pro-tip: Longer out-breath is the secret vagal lever.
Chest hand stays still; belly hand lifts on inhale, falls on exhale.
Pro-tip: Picture inflating a balloon in your abdomen.
That’s ~ 2 minutes; continue to 5 min if time allows.
Pro-tip: Use a timer so you’re not clock-watching.
SUDS 0–10 before & after; log in worksheet.
Pro-tip: ≥ 2-point drop = good run.
Whisper a cue (“Calm”) on each exhale, pairs breath with cognition.
Pro-tip: Cue becomes a quick rescue later.
Use this between exposure rungs or during STOPP Card (PR2).
0/10 lessons completed
Next up: Progressive Muscle Relaxation
Managing stress often starts with creating space between trigger and reaction. Tools like the STOPP Card help build that pause, while the Five-Step Problem Solver gives structure for thinking things through when emotions settle. But sometimes, calming the body needs to happen first, before clear thinking is even possible.
Diaphragmatic (belly) breathing is a breathing practice that directs attention to gentle movement around the abdomen. The worksheet helps you record when you practiced and what you noticed. Let breathing remain comfortable rather than forcing a deep breath or expecting a particular physical change within a set time.
I get dizzy. Am I doing it wrong?
Slow the inhale to 3 sec or skip the 1-sec hold. Dizziness usually fades after a week’s practice.
Can I practice while walking or driving?
Yes. Skip hand placement, keep back straight, count beats silently. Never close eyes when mobile.
Does belly size or fitness level matter?
No. Diaphragmatic movement is mechanical, not aesthetic. Everyone has a diaphragm; everyone can engage it.
How soon before a presentation should I breathe?
Run one 2-minute cycle 5-10 minutes beforehand, then one 30-sec quick deploy right as you’re waiting to speak.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Define-Brainstorm-Weigh-Choose-Plan.
Stop·Take breath·Observe·Pull back·Proceed.
4-7-8 cycle, 5 min twice daily.
Tense-release head-to-toe audio (10 min).
Snap band + substitute balanced thought.
Rehearse coping scene in vivid detail.
Early-warning signs + action list + supports.
Specific-Measurable-Achievable-Relevant-Timed.
“This is tough; others feel this; may I be kind.”
Look back at logs; choose one tweak for next week.
Diaphragmatic Breathing
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