Breathing exercise · 3-6 · 10 min

Anxiety Soother

Short in, long out, again and again. Simple enough to follow even when your mind is racing.

The 3-6 pattern, step by step

1. Breathe in for 3 seconds.
2. Breathe out for 6 seconds.

That is one round, lasting 9 seconds, or about 6.7 breaths a minute. Repeat it gently for around 10 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Anxiety is uncomfortable, but it cannot hurt you.
• You do not need to make the feeling go away. Just breathe beside it.
• Name five things you can see, then come back to the breath.
• Feel your feet on the floor.
• This wave will peak and pass.
• You have got through this before.

Good for when you feel

Similar breathing exercises

• Gentle Pause4-6 · 2 minA slow, longer exhale tells your body it is safe to soften. The perfect reset.
• Box Breathing4-4-4-4 · 5 minFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
• 4 · 7 · 8 Wind-Down4-7-8 · 5 minA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
• The Double Sigh2-1-6 · 2 minTwo quick sips of air in, one long sigh out. One of the fastest ways to let tension go.
• One-Minute Reset3-5 · 1 minThe quickest way back to yourself. Sixty seconds, a few slow breaths, done.
• Soft Belly4-6 · 5 minBreathe low and slow into your belly. A simple way to switch off the stress response.

Pair it with a guided relaxation

• Leaves on a Stream3 minLet thoughts float by without chasing them
• The 5 · 4 · 3 · 2 · 1 Landing3 minA grounding walk through your senses
• Footsteps on the Shore4 minWalk with the rhythm of the waves