Learning library · Coping skills
Paced breathingCalm your body first
A simple, do-it-along breathing pace that settles the nervous system when distress spikes — practice it before you need it.
Why breathing helps
When stress spikes, your body shifts into alarm mode. Your heart speeds up, your muscles tense, and your breathing gets fast and shallow.
Slow breathing, especially a long, gentle breath out, is one of the quickest ways to send the opposite signal. It helps switch on the body's calming system, and as your body settles, your mind often follows.
Get settled
Let's practice together. Sit or stand comfortably and let your shoulders drop. If it feels okay, rest one hand on your belly.
We'll breathe in through the nose for a count of four, and out slowly through the mouth for a count of six, as if you're cooling a spoonful of soup. Don't force it. Gentle is the goal.
Breathe along
Breathe in through your nose. And slowly out through your mouth. In. And out, long and slow. In. Out. Let your shoulders soften. One more. In. And out.
Nice work. Take a moment to notice how you feel. Even a small shift counts.
Making it a habit
Like any skill, paced breathing works best with practice. Try a few minutes once or twice a day while you're already calm, so it's ready when you need it.
Pair it with everyday cues: a red light, waiting for the kettle, or before you open your email. Some people count, others picture a wave rolling in and out. If four and six feel like too much, try three in and five out. What matters is a slow, comfortable pace, with the breath out a little longer than the breath in.
Staying safe
If you feel lightheaded or dizzy, go back to your normal breathing; you may be breathing too deeply. If you have a lung or heart condition, check with your doctor first.
Breathing is a tool, not a cure. If anxiety or panic keeps getting in your way, talk with your care team. And if you're in crisis, call or text 988 any time.
3 min · captions with the CC button · 5 chapters · animated diagrams