Breathing is one of the few things your body does automatically that you can also steer. When you slow it down on purpose, you send your body a signal that the danger has passed.
How to do it
- Breathe in through your nose for a count of four.
- Hold the breath for a count of four.
- Breathe out slowly for a count of four.
- Rest with empty lungs for a count of four.
Repeat four times. If four seconds feels like too much, start with three. There's no performance here, only attention.
When to use it
- before a difficult conversation or an important meeting;
- when a long to-do list starts to overwhelm you;
- in bed at night, when your thoughts won't stop.
A small secret
The most important part is the out-breath. A long, gentle exhale is how your body learns it can relax. If you forget everything else, remember this: breathe out more slowly than you breathe in.
If you feel dizzy, stop and breathe normally. And if anxiety is filling your days, you don't have to carry it alone: talk to a professional.
This article is for general wellbeing, not medical advice. If you're struggling, talk to someone you trust or a professional. Get help now.