3 minutes
Breathing that calms panic
Panic speeds your breath up; slowing the out-breath tells your body the alarm can stop.
Show me howClose
- Sit down. Let your shoulders drop.
- Breathe in through your nose for 4 counts.
- Breathe out slowly through your mouth for 6.
- Repeat ten times. Expect the fear to peak before it falls.
Sit down. Let your shoulders drop. Start when you are ready.
Notice how your body feels now — steadier is enough; calm is a bonus.
You can stop at any point.If things feel unsafe right now, get help immediately