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A one-minute breath for anxious moments

By Nadiya Qudsi · 2 min read

When you're anxious, your body switches into alarm mode. Your heart speeds up and your breathing gets short and high in the chest. You can't think your way out of that state, but you can breathe your way down from it.

Why the out-breath matters

Breathing in slightly speeds up your heart. Breathing out slows it down. When your out-breath is longer than your in-breath, you send your body a steady signal that it's safe. A minute of this is often enough to take the edge off.

In for four, out for six. Six rounds is about a minute.

Try it

1. Breathe in gently through your nose for a count of 4.
2. Breathe out slowly through your mouth for a count of 6, as if blowing on hot tea.
3. Repeat six times. That's about one minute.

Don't force big breaths. If you feel light-headed, make them smaller. It works best when you practise on calm days too, so your body knows the pattern when you need it.

Try it now with the guide