Penin​sula Counselling Solutions

A Resource To Relax Instantly

• If possible, stop what you are doing and sit down or lean against something. If driving, pull over and park in a safe place.

• Hold your breath and count to 10 (don’t take a deep breath).

• When you get to 10, breathe out and say the word “relax” to yourself in a calm, soothing manner. Remember to breathe through your nose.

• Breathe in and out slowly in a six-second cycle. Breathe in for three seconds and out for three seconds. This will produce a breathing rate of 10 breaths per minute. Say the word “relax” to yourself every time you breathe out.

• At the end of each minute (after 10 breaths), hold your breath again for 10 seconds and then continue breathing in the six-second cycle.

• Continue breathing in this way until all symptoms of over-breathing have gone.