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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.

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