Calming the Body with Breathing When You Feel Anxious
Anxiety Reaches the Body Before the Mind
When your heart races, your hands sweat, and your breathing becomes shallow and rapid, you may usually tell yourself, “I need to stop thinking.” But when the body is in an anxious state, thoughts only speed up. That is why it is often faster to work with your breathing first, not your mind.
| Section | Key summary |
|---|---|
| Anxiety Reaches the Body Before the Mind | That is why it is often faster to work with your breathing first, not your mind |
| 4-6 Breathing: Inhale for 4 Seconds, Exhale for 6 Seconds | The easiest method to follow is to make the exhale longer than the inhale |
| Return to the Present with the 5-4-3-2-1 Senses Exercise | Silently name 5 things you can see right now, such as a cup, window, or pen |
| When You Exhale Slowly, the Body Understands First | At such times, it is better to send a signal to the body first |
When you inhale, your heart speeds up slightly, and when you exhale, it slows down. So when you make the “exhale” longer, the body begins to receive the signal that “it is safe now.” The key is to make the exhale longer than the inhale.
4-6 Breathing: Inhale for 4 Seconds, Exhale for 6 Seconds
The easiest method to follow is to make the exhale longer than the inhale. Inhale through your nose for 4 seconds, then gently purse your lips and exhale in a thin stream for 6 seconds. Counting silently helps you focus more easily on your breathing.
- Step 1: Sit in a chair with one hand on your chest and one hand on your belly.
- Step 2: Inhale through your nose for 4 seconds: one, two, three, four. The hand on your belly, not your chest, should rise.
- Step 3: Gently purse your lips and exhale slowly and steadily for 6 seconds, counting from one to six.
- Step 4: After exhaling, pause quietly for about 2 seconds, then inhale again.
- Step 5: Repeat this flow 6 times, about 2 minutes, and notice the feeling of tension leaving your shoulders.
Return to the Present with the 5-4-3-2-1 Senses Exercise
Along with breathing, bringing scattered attention back to the present helps you calm down faster. Anxiety is usually directed toward “a future that has not happened yet,” so simply counting the sensations around you here and now can slow your racing thoughts.
- Silently name 5 things you can see right now, such as a cup, window, or pen.
- Find 4 sounds you can hear, such as a clock, wind, or footsteps.
- Notice 3 sensations touching your body, such as the chair, your clothes, or the floor.
- Slowly count 2 smells and 1 taste in your mouth.
This practice is only a tool for soothing everyday anxiety, not a treatment. If anxiety often repeats and interferes with sleep, meals, or daily life, do not try to endure it alone. Consider speaking with a professional.
When You Exhale Slowly, the Body Understands First
When you feel anxious, trying to hold on to the thought “I should be okay” often makes your mind move even faster. At such times, it is better to send a signal to the body first. Breathing in for 4 seconds and out for 6 seconds is simple, but lengthening the exhale gradually helps bring a tense body down.
If dizziness or a strong feeling of breathlessness comes up, do not force yourself to inhale deeply. Just make the exhale slow and long. Repeated panic sensations or reduced daily functioning may be a sign that counseling is needed.