Calm breathing for when anxiety rises

This is a short breathing exercise. You can do it sitting, standing or lying down. If you can, let your feet rest flat on the floor.

Let your breath flow as deep down into your belly as is comfortable, without forcing it.

Breathe in gently through your nose, counting steadily from one to five.

Then, without pausing or holding your breath, let it flow out gently through your mouth, counting from one to five again.

Keep going like this for a few more breaths. In through the nose, one to five. Out through the mouth, one to five.

If your mind wanders, that is fine. Bring your attention back to the counting.

You can come back to this whenever you need it. Practising daily, even for a few minutes, tends to help most.