Guided breathing exercise
A long, slow breath out tells your body it is safe to settle. Pick a pattern, follow the circle, and let your shoulders drop.
Choose your breath
Tips
- Gentle, not deep. If you feel dizzy, stop, breathe normally for a minute, then try smaller breaths.
- Asthma or another breathing condition? Check with your doctor before practising breathing exercises.
- A breath is a pause button. Use the calm moment to take one small next step.
Racing thoughts at bedtime? Read 10 things that help when your mind won’t switch off, or try the 5-4-3-2-1 grounding exercise.
Questions
What is the double-sip sigh?
Breathe in through your nose, take a second small sip of air on top, then breathe out slowly through your mouth. It is often called the physiological sigh. Two or three are enough for a quick reset.
What is 2-to-1 breathing?
Breathing out for twice as long as you breathe in — for example in for 3, out for 6. It is gentler if the double sip feels confusing when you are panicky. If you are very anxious, start small: in for 1, out for 2.
Why are there no breath holds?
Many people find holding their breath makes them feel worse when they are already stressed. A slow, long out-breath does the work without it.
Breathing exercises make me more anxious. What should I do?
Keep your eyes open, do only two or three breaths, and make each breath smaller. If it still does not feel right, try the 5-4-3-2-1 grounding exercise instead, which points your attention outside your body.