Simple Tip To Regulate Your Breathing That Works First Time
- Laura Hughes
- Mar 23
- 2 min read
Taking deep breaths when you are feeling anxious can be difficult for a couple of reasons. Focussing on your breathing if it's shallow and fast can be stressful in itself. Trying to remember and concentrate on counting breaths in and out can feel almost impossible if you're very anxious. Additionally, feeling unable to do what you know would help can make you feel even worse.
Here's a quick tip to regulate your breathing which was taught to me by my singing teacher to improve diaphragmatic breathing. It's called a "recoil breath".
I teach it as a stress/anxiety management technique because it's quick, simple and it uses your body's natural and automatic safety responses to break the pattern of shallow breathing.
What to do
Simply breathe out first.
Steadily breathe out through your mouth, pushing as much air out of your lungs as you can, without forcing it. Imagine you are sighing with relief, if that helps.
When you think you can't breathe out anymore, push a little bit more air out. It's impossible to completely empty your lungs, so don't worry about this.
If you can, hold for about 4 or 5 seconds. If you can't, don't worry, the key is to breathe out as much air as possible so you automatically and naturally take a deep breath in.
Breathe in steadily through your mouth and you'll be engaging your diaphragm effortlessly and your belly will naturally move out, filling your lungs deeply.
Now continue with your favourite deep breathing technique.
Watch me do the recoil breath in the video and try it for yourself. (You don't need to do the hand/arm movements, they are just to give you a visual cue because it might be tricky to see and hear me breathing.)
Any questions? Feel free to email a message or book a free Clarity Call on my homepage.
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