A 60-second reset for anxiety and stress
In for 4, out for 6. A longer out-breath tells your body it is safe.
Questions about the reset
Why does breathing out for longer help?
A slow breath with a longer out-breath activates the body's calming system, which slows the heart and eases the feeling of threat. About six breaths a minute is the pace most studies use.
When should I use it?
When your chest is tight, your thoughts are racing, before a hard conversation, or when you cannot sleep. It helps most when practised daily, not only in a crisis.
What if I feel dizzy?
Stop and breathe normally. Breathe gently, not deeply: the aim is slow, not big.
What if it does not help?
If you feel on edge most days, take the free check. It suggests what to do next, from self-help to seeing a psychiatrist this week.
On edge most days?
Reset: calming a nervous system on high alert is a short course with a psychiatrist for a nervous system that will not settle.
See the course