WHAT IS ANXIETY? - Ballarat Health Services

Anxiety : Relaxing page 18slow controlled breathing1. Whenever we recognise the first signs of over-breathing (lightheadedness,being out of breath, heart racing, cold hands and feet)stop what we are doing and sit down or lean against something. If weare driving, pull over and park in a safe place.2. Without taking a deep breath, hold our breath for 5 seconds --count slowly to five.3. When we get to 5, breathe out and say the word "relax" or "calm" ina soothing way.4. Breathe in and out smoothly in a six-second rhythm. Breathe in forabout 3 seconds and out for about 3 seconds. This will produce abreathing rate of about 10 breaths per minute. Say the word "relax"or "calm" every time we breathe out.5. Continue to breathe in this way for at least 5 minutes or until all ofour signs of over-breathing have gone.