Calm breathing exercise
Slow breathing, with a longer breath out than in, is a simple relaxation technique that can help when you feel stressed or anxious. Press Start and follow the prompts: breathe in gently through your nose while the bar fills, and breathe out slowly while it empties.
Tips
- Sit or lie somewhere comfortable, and let your shoulders drop.
- Breathe gently. You don't need to take very deep breaths.
- If you feel dizzy or light-headed, stop and breathe normally. Try a slower or shorter pace next time.
- Practising for a few minutes every day makes it easier to use when you need it.
- Read more in Anxiety and panic attacks: what helps and Simple ways to cope with stress.
This exercise is not a treatment. If anxiety or low mood is affecting your daily life, talk to a doctor. If you have chest pain or trouble breathing, call 911 or your local emergency number. If you're in crisis in the U.S., call or text 988.
Sources
- NCCIH (NIH): Relaxation techniques: what you need to know
- NIMH: I'm so stressed out! fact sheet