A Quick Guide for Stressful Moments
How to Use This Guide:
When you feel overwhelmed, scan the list and try one. You don’t have to do them all at once. If your nose is stuffed up, just use the "Modified Steps."
1. Pursed-Lip Breathing
Best for: Quick relief when you don’t want to count.
Regular: Breathe in through your nose for 2 counts. Breathe out through pursed lips (like blowing out a candle) for 4 counts.
Modified (Congested): Breathe in gently through your mouth for 2 counts. Breathe out through pursed lips for 4 counts.
Why it works: The long, slow out-breath creates the calming effect.
2. Cyclic Sighing
Best for: Fast relief in just a few breaths.
Regular: Take a slow, deep breath in through your nose. At the top, take one more short sip of air in. Then, slowly release all the air out through your mouth.
Modified (Congested): Do the same steps, but breathe in through your mouth instead of your nose.
Repeat: 3 to 5 times.
3. Slow Paced Breathing (6 Breaths Per Minute)
Best for: Building a daily calming habit.
Regular: Breathe in through your nose for 5 counts. Breathe out through your mouth for 5 counts.
Modified (Congested): Breathe in through your mouth for 5 counts. Breathe out through your mouth for 5 counts.
Continue: For 3 to 5 minutes.
4. Belly Breathing (Diaphragmatic Breathing)
Best for: Connecting with your body and general calming.
Regular: Place one hand on your belly and one on your chest. Breathe in slowly through your nose. Focus on making your belly rise (the hand on your chest should stay relatively still). Breathe out slowly through your mouth.
Modified (Congested): Breathe in slowly through your mouth, still focusing on making your belly rise.
Repeat: 5 to 10 times.
5. Box Breathing (4-4-4-4)
Best for: Staying calm but alert (great for focusing).
Regular: Breathe in through your nose for 4 counts. Hold for 4 counts. Breathe out through your mouth for 4 counts. Hold for 4 counts.
Modified (Congested): Do the same steps, but breathe in through your mouth instead of your nose.
Quick Reference: When to Use Each
If you want... | Try this technique |
The simplest option (no counting) | Pursed-Lip Breathing |
Relief right now | Cyclic Sighing |
A daily practice to stay calm | Slow Paced Breathing |
To feel connected to your body | Belly Breathing |
To feel calm but stay alert | Box Breathing |
Remember: You don’t need to push through or master all of these. Finding one technique that works for you is enough.
