Colour & wave breathing

Visualisation techniques that focus on breathing in a calm pattern.

Humans are predisposed to prefer patterns so when we breathe following along to a pattern it automatically soothes our stress system.

A calming visual technique that pairs gentle breathing with soothing imagery.

Colour breathing combines slow, steady breathing with visualising calming colours. Many people find it helpful for easing stress, releasing tension, and shifting their focus onto something peaceful and grounding. The colour gives the mind a soft anchor, helping the body relax more deeply.

Colour breathing

How to practise colour breathing

Step-by-step:

  • Sit comfortably and take a slow breath in through your nose

  • Imagine breathing in a calming colour, anything that represents peace, warmth, or safety to you (e.g., blue, green, soft pink, gold)

  • As you inhale, picture that colour spreading through your body, filling you with ease and relaxation

  • As you exhale, imagine a dull, dark, or heavy colour leaving your body, releasing tension or discomfort

  • Continue for 1–3 minutes, or longer if it feels good

Why it helps

  • Encourages slower, more intentional breathing

  • Helps the mind shift from stress to calm

  • Supports grounding and emotional regulation

  • Simple, gentle, and suitable for all ages

Guided colour breathing

Watch this video and follow along with the technique. Remember, if anything feels uncomfortable or painful just return to your normal breathing.

Wave breathing

Using the rhythm of the ocean to calm the mind and body.

Wave breathing uses the natural rise and fall of ocean waves as a guide for slow, regulated breathing. The gentle rhythm helps settle an anxious or overactive mind, creating a soothing flow that many people find comforting.

How to practise wave breathing

Step-by-step:

  • Imagine gentle waves rolling onto a beach

  • Breathe in as the wave rises - for 4 seconds

  • Pause briefly at the top of the wave - for 1–2 seconds

  • Breathe out as the wave flows back out to sea - for 6 seconds

  • Repeat, keeping your breath slow, smooth, and steady, like the tide moving in and out

Why it helps

  • Slows the heart rate

  • Encourages deep, steady breathing

  • Helps interrupt worry or spiralling thoughts

  • Creates a natural, soothing rhythm for the mind to follow

Guided wave breathing

Watch this video and follow along with the technique. Remember, if anything feels uncomfortable or painful just return to your normal breathing.