Breathing Space

This short SOBER breathing space is designed to be practiced regularly, using this guidance initially so that it becomes a natural response to stressful situations and can be practiced with or without audio support.

This practice was originally adapted from the breathing spaces of Mindfulness Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT) for use on the Mindfulness-Based Relapse Prevention (MBRP) programme, for people wanting to overcome addictive behaviours. The acronym SOBER, both reminds us of the stages of the breathing space and also that we can Respond rather than React in a sober manner.

Transcript

The five step breathing space.

This may be practiced at any time that you need to take some time out to focus on yourself,

To ground yourself,

To be present and to respond with awareness.

It's important that you make this practice your own,

So that you can practice it regularly to support yourself in any situation you find yourself in,

With or without this guidance.

The first step is to simply stop and step out of our habitual automatic pilot mode.

Next,

We observe what is happening in the mind and body right now.

What is your experience in this moment?

What sensations do you notice?

From the top of your head to the tips of your toes,

Is there discomfort or tension in the body?

Where do we notice this?

What thoughts are present?

Are you aware of any emotional tone to your experience?

And where do you sense this in the body?

Just acknowledging that this is your experience right now,

Not trying to change anything,

Just observing.

So now you have a sense of what's going on in this moment.

Gather your attention and focus just on the breath in the body.

Feeling the rise and fall of the belly.

Attending to the physical sensations of the breath,

Moment by moment,

Breath by breath.

Each moment of each breath.

Returning to a clear and detailed focus on the breath as best as you can.

Again and again.

The next step is to allow your awareness to expand,

To take in your entire body once more.

Holding your whole experience in this softer and more spacious awareness.

Being present to whatever's there.

Not looking for anything to be different.

Just holding all experience in this present-centred attention.

Physical sensations.

Emotions.

Thoughts.

What is our experience right now?

How is the mind right now?

Giving up evaluations and just being present to whatever is in awareness.

Settled or agitated.

Confused or calm.

Simply present to this expanded sense of awareness.

And sensing now that this is a place from which you might be able to respond to any situation with a greater awareness.

Remember,

It can help to practice this breathing space regularly so that when you need it in stressful situations,

It becomes your natural response.

When you find yourself battered about by life's stresses and strains,

This breathing space can become a sober space from which an appropriate response can arise.

The acronym SOBER,

Or S-O-B-E-R,

Will help you to remember the five stages of this practice.

Stop.

Observe.

Breathe.

Expand.

And respond.

Reviews

I am an Addiction Counselor and I am going to share this with my clients.

Great stuff! Short, effective and practical. Thank you 🙏🏽😌

Excellent mindfulness meditation for everybody who wants to approach mindfulness, teaching to fish rather than giving you a fish. Thank you.

Great technique, thanks!

Good to find you here! Thank you, a wonderful reminder of SOBER breathing

Lovely! Will try to use

Thanks very much

Helps get me grounded.

I'm absolutely going to practice this as much as possible, thank you 🤓

Great thoughts. Wonderfully simple and enlightening.

Really like this 😊 I am finding it useful in different situations, and the acronym is excellent for remembering the 5 stages. Many thanks!

Thanks for sharing this practical breathing session.

Good instructions

Life is in the breath

Thank you for this. I am an addictions counselor and I plan to use this with clients and family members.

Simple and helpful acronym.

This is a great version of the breathing space. I found it very useful! Many thanks!

Just what I needed right now - thank you!

Love the SOBER acronym.

A good technuique to share with my clients who are strugging with addictions