Slow your breathing
Sometimes when anxiety rises, breathing becomes quick and shallow. Slowing the rhythm of your breath can gently signal to the nervous system that it is safe to settle.
You don’t need to force anything. Just follow the rhythm below.
Breathe in slowly for four seconds.
Pause gently for one second.
Breathe out slowly for six seconds.
Repeat this rhythm for one minute.
If it helps, imagine the breath moving like a slow wave.
A simple breathing rhythm to help your body settle.
Breathe in slowly for four seconds.
Pause gently for two seconds.
Breathe out slowly for six seconds.
Repeat this rhythm for one minute.
If it helps, imagine the breath moving like a slow wave.
Pause gently for two seconds.
Breathe out slowly for six seconds.
Repeat this rhythm for one minute.
If it helps, imagine the breath moving like a slow wave.
Breathe in