Relaxation Techniques For Anxiety: The One-Minute Controlled Breathing Technique

Proper breathing soothes both your body and brain. This easy, one-minute controlled breathing technique helps you focus entirely on your inhale and exhale phases, which in turn enhances your concentration, clears your mind, and reduces your anxiety. Practice this breathing exercise in the morning just after you’ve woken up and experience the benefits of beginning your day with a clean slate.

Directions:

• Find a cool and quiet spot to sit or recline.
• Close your eyes.
• Take five long, deep, slow breaths for warm up.
• Inhale slowly for five seconds, hold your breath inside for another five seconds, and exhale slowly for five seconds.
• Repeat four times for a full minute of focused breathing.

Note: Begin with five seconds per phase and slowly build up to 20 seconds per phase.