Technique: Long Exhale to Reduce Anxiety

In this exercise, you concentrate on the exhale rather than the inhale to relax and energise yourself by slowing your breathing and reducing the risk of hyperventilating during stressful situations.

Practise this breath for 2-5 minutes twice a day and use specifically when you are feeling anxious or stressed.

Remember: When we feel stressed we tend to ‘over breath.’ Focus on the exhale to calm your breathing down and reduce stress.

Exercise instructions

1. Squeeze out all the air from your lungs.

2. When you inhale, breathe in for a count of 4 (four).

3. Exhale for a count of 8 (eight), making sure that your exhale is efficient and removes all the old air from your lungs.

4. Repeat the breath several times until your sense of calm is restored.