Slow Breathing Exercise

​One of the first and simplest coping skills you can learn to do is slow breathing. This is an essential skill for any problem related to anxiety. You can do this exercise anywhere - in line at the grocery store, at the movies, driving your car - anywhere and any time.

This is what you do:
Basics first:

1. Breathe in slowly - count to 4 or 6 if it helps you.
2. PAUSE - hold your breath and count to 4 or more.
3. Exhale VERY SLOWLY - count to 6 or more.

Variations:

1. Sit in a comfortable position in a private area, close your eyes and focus on your slow breathing
2. When you exhale you may want to say the word RELAX or CALM to yourself.
3. When you pause you may want to scan your body for tenseness and focus your attention there. Then when you exhale allow yourself to relax that area of tension.

Common Problems:

1. Feeling dizzy - you are probably hyperventilating (breathing too fast). The important thing is to breathe slowly not necessarily deeply. If you experience this problem, try holding your breath longer during the pause. You may also pause after your exhale.
2. Yawning - It's okay. Just let yourself yawn. Continue to make sure you are breathing slowly.
3. Too anxious to breathe - If your chest feels too tight to breathe deeply, it's okay. You can still breathe slowly. Holding  your breath more may help to slow things down at first. Don't hold your breath too long - just as long as is comfortable for you. Make sure you exhale very slowly after you hold your breath, pause again before you inhale for a count of 2 and inhale slowly.
4. Don't feel able to breathe - If you are able to talk - even a whisper- then you are able to breathe. Always start slowly and gently. Nothing needs to be forced. Be sure to try saying the word RELAX when you exhale slowly.