Anxiety: create a breathing routine

Focused breathing is a simple and effective way to reduce physiological arousal linked to anxiety.

5–7 minute routine

1. Posture: feet grounded, shoulders relaxed.
2. 4-4-6 breathing: inhale 4s, hold 4s, exhale 6s. Repeat 10 cycles.
3. Anchor: choose a short word (e.g., “calm”) and repeat on exhale.
4. Finish: gentle neck/shoulder stretch for 60 seconds.

Tips

• Practice at the same times (morning and evening).
• Use a timer to focus on cycles.
• If dizzy, return to your natural rhythm.