Breathing technique for managing anxiety and stress

Image credit: Garry Pepper Vintage (

Image credit: Garry Pepper Vintage

Controlled breathing technique

1- Breathe in (without taking a deep breath). Hold your breath for a count of five.

2- When you get to five, gently breathe out saying to yourself “relax” or “calm”.

3- Then just breathe in and out slowly, through your nose, counting three with each breath in, and three with each breath out.


4- Breathe this way for 10 breaths, and then start the cycle again by holding your breath and counting to five (step one).

5- Continue this controlled breathing until all the symptoms of over-breathing have gone.


  • Use the technique immediately when the first signs of over-breathing, panic, or growing anxiety occur.
  • Practice the technique at least four times a day.
  • Practice the technique until it becomes an automatic response, so that it can be used quickly to prevent anxiety escalating.
  • Spend enough time practicing the technique for it to fell comfortable.
  • Practice the technique whenever you notice sensations of anxiety.

3 Comments (+add yours?)

  1. pinkrosesandredwine
    Feb 21, 2013 @ 02:37:00

    I was introduced to meditation last year and fell in love. This post is great because it’s something I can do in the office or before a meeting when I don’t have the time to fully meditate. Thanks for this!


  2. whatarawkus
    May 26, 2013 @ 10:14:00

    Hi Wendy

    My name is Deb, I live in Strangways. I have been wanting to do yoga and I would prefer Hatha, I will come and check out you 9.30 am class tomorrow 🙂
    See you there!


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