Simple Stress Breathing

This simple stress breathing method is an easy technique to use when you find yourself at the height of your stress, anxiety or panic attacks.

All you have to remember is the numbers....TWO and FOUR. Also called 2-4 Breathing, this slow stress breathing method will help you control your anxiety and panic attacks so that you are able to get through your situation more easily.

To do this breathing method, it is important to use it at the first sign of anxiety or panic.

  • Using your abdomen take a slow, deep breath through the nose to the count of 2 (one one-thousand, two one-thousand)
  • Again, using your abdomen, pull your belly button in towards your back as you blow slowly out of your mouth to the count of 4 (one one-thousand, two one-thousand, three one-thousand, four one thousand)

Because it's so hard to focus and remember what you should be doing at the height of your anxiety and panic, it's important to use a simple stress breathing method like this until you have mastered a better method, such as the deep breathing technique.

Okay...still think you won't remember especially when you are out and challenging your panic and phobias? Try writing the numbers 2-4 in the palm of your hand. It would be hard to forget then wouldn't it?

Of course, simple stress breathing is an easy method to use anywhere and anytime you need it, it's also important to remember to use your positive self talk during this time as well.


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