Controlling your breathing sends a signal to your threat system that everything is ok.
Calm breathing is slow, relaxed, and from the diaphragm (‘belly breathing’), whereas anxious breathing is quick, tense, and high up in the chest.
Sit somewhere comfortable & supported
Close your eyes
(otherwise stare off into the middle distance)
Breathe in slowly – count of 3
Breathe out slowly and steadily – count of 5.
Our bodies relax most on the out-breath
Repeat for a few minutes.
It’s normal for your attention to wander off.
If it does, just gently bring it back to focus on your breathing.