Tamkinly — Trauma Recovery Center (TRC)
TRC-A52_BREATHING

A52 Breathing (5-2)

A structured breathing technique to activate the parasympathetic nervous system and reduce threat response during acute stress.

Safety Notice: This is a supportive/educational resource and does not replace individualized professional assessment, diagnosis, psychotherapy, medical care, or other professional support. If you feel dizzy, lightheaded, or uncomfortable during this exercise, stop immediately and return to your natural breathing.
How It Works
Slow breathing activates the parasympathetic nervous system, signaling safety to the body.
1 Inhale
Inhale slowly for 5 seconds
2 Hold
Hold briefly (1-2 seconds)
3 Exhale
Exhale slowly for 2 seconds (or longer)
4 Pause
Pause naturally before next breath
5s / 2s
5-2 Breathing Pace Visualizer
Expand your breath slowly as the circle expands (5s Inhale), then gently release as it shrinks (2s Exhale). Maintain a steady, calm rhythm without straining.
Practice Rounds Tracker
Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
Round 6:
Notes during practice
Tamkinly Tool ID: TRC-A52_BREATHING Page 1 of 2
This is a supportive/educational resource and does not replace individualized professional assessment, diagnosis, psychotherapy, medical care, or other professional support.
Tamkinly — Trauma Recovery Center (TRC)
TRC-A52_BREATHING

Guidance & Safety Information

Comfort & Safety Guidelines
  • If you feel dizzy, lightheaded, or short of breath — stop immediately.
  • Return to your natural breathing rhythm or switch to 5-4-3-2-1 Sensory Grounding.
When to Use
During moments of heightened tension, feeling overwhelmed, or when looking to slow down your breath rhythm.
When to Stop
Dizziness, lightheadedness, feeling faint, or any physical discomfort.
→ Safe Place Visualization — If breathing helps, try creating your safe place next.
Emergency / Personal Support Contacts
My therapist / counselor:
Helpline number:
Other trusted contact:
Tamkinly Tool ID: TRC-A52_BREATHING Page 2 of 2
This is a supportive/educational resource and does not replace individualized professional assessment, diagnosis, psychotherapy, medical care, or other professional support.