Feel sudden anxiety spiking? Interrupt it with a 15-second breathing reset. Two cycles of 3-second inhale and 6-second slow exhale.
Making your exhale longer than your inhale is linked with a slower heart rate, which can ease physical anxiety symptoms. Even two slow breaths can interrupt the fast, shallow breathing that often comes with a sudden spike of anxiety, and give you a moment to choose what to do next.
Fifteen seconds is a first step, not a cure. If anxiety spikes often or lasts, try the GAD-7 self-check and talk to your doctor. Chest pain, severe breathlessness or fainting need urgent medical help. If you are in crisis or thinking about harming yourself, call or text 988 in the US, or Samaritans on 116 123 in the UK and Ireland.
It can take the edge off a sudden spike for some people by slowing your breathing. For ongoing anxiety, longer practice and support work better.
A longer exhale is the part of the breath most associated with slowing the heart.
Yes. Breathing quietly through your nose is not noticeable to others.
Try a longer exercise such as 5-4-3-2-1 grounding or the panic helper.