How can I control my breathing?
22 Answers
Moderated by Danielle Johnson, MSED, Community mental Health Counseling, LMHC
Updated: Sep 17, 2018
FrenchToast
on
May 23, 2016
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Take a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs.
Hold your breath to the count of "three."
Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach.
DO NOT PANIC. :)
Angelynn
on
May 23, 2016
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Try the four, seven, eight breathing exercise. Breathe in for four, out for seven, and in for eight. It can help you to sleep and calm down from panic attacks.
KittensAndAshley
on
May 24, 2016
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Focus your attention on something that is constant, like a wall or a window. Count to 10 and ten recite your ABC's in rhythm with your breaths
Anonymous
on
Aug 9, 2016
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Using breathing techniques
cynderislame
on
Nov 1, 2016
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Controlled breathing is completely based on focusing! If you try to tune things out and close your eyes, concentrating on taking deep breaths in and out, your breathing will steady. You can also try counting, breathing in for 4 and out for 5 or something along those lines!
carlee11
on
Jan 30, 2017
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Personally, this is what I do when I need to get my breathing under control. I first think about something calming. I go to a safe place in my head. I then count my breathes , or say "In" and "out" in my head slowly. I focus only on the words in and out or the numbers. It helps to completely remove myself for the troubling thoughts or situations.
gigantOcean79
on
Feb 14, 2017
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Focus on the amount of seconds passed between each breath. Breathe in for 7 seconds, filling your lungs then exhale slowly. Once you empty your lungs, leave them empty for a second before breathing in again. Repeat.
KindPear
on
Mar 8, 2017
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Check out some guided meditation/mindfulness for anxiety/panic on youtube. There are a lot of ones specifically to help breathing. I use them every day honestly.
But breathing in through the nose for 4 and out for 6 has been helpful sometimes. I've heard doing it for different amounts of time can help reset things.
Anonymous
on
Jan 8, 2018
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Tap the tip of your thumb against the tip of your pointer finger, then the tip of your middle finger... untill you reach your pinky. While doing this count to 4 and inhale, then work backwards from your pinky counting to 4 again while you exhale.
AsincereListener
on
Feb 27, 2018
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To cut things short, by opening and closing your mouth lol. But truly speaking, by closing your eyes and inhaling deeply, focusing all your attention on all the air rushing into your lungs, filling them up. And then exhaling slowly, feeling your lungs push out all that air. Keep doing that in every tensed situation and problem solved. Hopefully.
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