Soothing Rhythm Breathing (SRB) — Compassion-Focused Therapy

The basic bodily practice of CFT, aimed at activating the parasympathetic nervous system and the soothing/affiliative system. Slow diaphragmatic breathing lowers amygdala activity and engages the dorsal vagal brake. Gilbert sees SRB as "physiotherapy" for the brain — a way to switch the body out of the threat system into the soothing system. Breathing is used as an anchor for any subsequent compassionate practice.

Step-by-step guide

Ask the client to take a stable, confident posture: feet shoulder-width apart, spine upright, shoulders slightly back
Suggest a soft "friendly" facial expression — a slight half-smile
Inhale for about 3 seconds, a small pause, exhale for 3 seconds — find a rhythm that feels soothing
Hold the breathing for 2–3 minutes, gently returning attention to the rhythm when it drifts
After the breathing is stable, move on to the next practice

When to use

At the start of every CFT session, as an "entry" into the work
At acute anxiety, panic, light dissociation
Before any imagery practice in CFT
At self-critical flare-ups, when the client is "caught" by threat
As a homework practice for daily use

Key phrases

Let us start by finding a comfortable rhythm of breathing. There is no need to make it deep or special — just a little slower than usual. About three seconds in. a small pause. three seconds out.

Follow-up questions

And one more thing — open the shoulders a little and let the face soften, as if you are looking at something pleasant.

Alternative phrasings

Try to find a tempo that feels gentle and soothing — it is different for each person.

Warnings

⚠️ With severe dissociation or PTSD — start with a very short practice (30–60 seconds)
⚠️ Some clients with health anxiety may fixate on breathing — watch for iatrogenic increase of anxiety
⚠️ Do not force — there is no "correct" rhythm; the rhythm is found individually

Source: Gilbert P. 2009, 2010