Why a longer out-breath helps
When you feel anxious, breathing tends to get quick and high in the chest. Making each exhale a little longer than the inhale, here four counts in and six out, slows your breathing to about six breaths a minute, a pace many people find calming. Breathe low into your belly, keep your shoulders loose and let the out-breath be soft rather than forced. One to two minutes is often enough to take the edge off. You can also name five things you can see while you breathe to bring your attention back to the room.
Breathing exercises are a relaxation aid, not a treatment. If you feel dizzy, go back to normal breathing. If anxiety is frequent or overwhelming, a doctor or counselor can help.
Breathing for anxiety
A gentle 1–2 minute breathing exercise for anxious moments: breathe in 4, out 6. A longer exhale can help your body settle. Guided circle, no sign-up.
FAQ
How long should I breathe like this?
One to two minutes is a good start. You can keep going for five minutes or more if it feels good.
What if I feel short of breath?
Stop the exercise and breathe normally. Shorten the counts, for example three in and four out, and try again later.
Is this medical advice?
No. It is a relaxation tool. If anxiety or sleep problems are frequent, talk to a health professional.