Uploaded August 2022 | Updated September 2026, 3 weeks ago

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Let’s practice the one of the most effective, simplest breathing skills - paced breathing.

The goal is to slow down your breathing and activate your body’s natural calming response.

Breathe in slowly.

5…4…3…2…1.

Hold.

Breathe out slowly.

7…6…5…4…3…2...1.

Repeat.

Find the combination that works for you. Maybe 4 in and 5 out. Maybe 7 in and 10 out. Doesn’t matter as long as you slow your breathe and breathe out longer than you breathe in.

Practice this throughout the day and it can work like anti-anxiety medication.

For more ways of quickly reducing your anxiety check out this video: youtu.be/xGb4fvfZpWM