top of page
  • Writer's pictureStephen Carter

Use Picture Perfect Breathing to Calm Mind and Body

If you've experienced one or more traumatic events it’s important to engage in self-care activities including monitoring stress levels and taking steps to neutralize stress before it becomes overwhelming.

There are multiple techniques on this resource site for self-care. In this blogpost and companion podcast episode, you’ll discover a simple, effective breath technique you can use anytime to lower stress and create a sense of relaxation and calm.

Picture Perfect Breathing

Applying Picture Perfect Breathing (PPB) for 60 seconds or more allows mind and body to let go of tension and disempowering thoughts as your brain and body are refreshed and renewed.

With only one to two minutes of Picture Perfect Breathing, you'll be ready to engage in whatever activities are at hand feeling great. Engaging in PPB periodically throughout the day is a great way to maintain a sense of calm and control.

One important item: If you have asthma, COPD, or other breathing or lung problem, please talk with your doctor before doing Picture Perfect Breathing.

Here Are the Steps for Picture Perfect Breathing

  • Begin with a yawn, sigh, and stretch. Really give it a good stretch, sigh, and yawn even if you don't feel like yawning.

  • Choose a framed picture (preferably a picture of a calming scene), a doorway, or even your computer monitor or laptop screen. You'll be using the corners of your focus object and moving from corner to corner as you breathe.

  • Allow your gaze to focus on the lower left corner of your focus object. Allow a gentle, unstrained focus. As you gaze at the lower left corner, inhale for the count of 5, which represents about 5 seconds.

  • Gently hold your breath as you shift your gaze to the upper left corner of your focus object and count to 5.

  • Shift your gaze to the upper right corner of your focus object and exhale gently through pursed lips for the count of 5.

  • Shift your gaze to the lower right corner of your focus object as you relax into the empty breath sensation for the count of 5. If you feel an urge to breathe before reaching 5, go ahead and do so. With just a few times through the process, you will likely feel comfortable mindfully allowing the empty breath sensation to simply be for the count of 5.

Take one or more normal breaths and then repeat the process for a total of 3 to 5 cycles. Each cycle will take about 20 seconds (5 seconds at each of the 4 corners), so 3 cycles will take about a minute.

Finish with another good yawn, sigh, and stretch and then return to your activities refreshed and rejuvenated.

Guided Picture Perfect Breathing Experience

PPB was the featured technique in the episode linked below of the, "Easy Stress Cures" podcast. Simply click the white triangle on the podcast player below, listen to the episode, and experience the positive mind and body benefits waiting for you.


Stephen Carter is a FREA volunteer and CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He hosts the, "Easy Stress Cures", and "EFT Tapping Junction" podcasts. Steve can be reached by email at and through his website at

1 Comment

Unknown member
Mar 15, 2021

Very simple method combining breathing with eye movements to restore yourself to balance in one minute! Thanks for posting this.

bottom of page