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Breathing Tool to help lower anxiety and relax

This blog is to teach a skill. I am a therapist who likes to add skills to my client’s toolbox. This is one I teach many times in our first session. Try it out!  I use it every night to relax and go to sleep. Good luck! Lisa Marie

Deep breathe (with light stream)

This is a 1-2-3 breathing tool that you can use whenever you are feeling stressed or anxious

  • Place your hand on your diaphragm and when you inhale it should go up and when you exhale it will go down.
    • You will be taking a very deep, slow breath in, to a count of 3, then hold for 3, then breath out slowly to a count of 3.
    • Continue each section as long as you need. It is up to you and your body when to stop.
    • Do one process or all as you choose, again it is up to you and what you need in this moment.  

Process one:

Breathe in 1,2,3; hold 1,2,3; out slow 1,2,3. Again, breathe in 1,2,3; hold 1,2,3; out slow 1,2,3. Once more, breathe in 1,2,3; hold 1,2,3; out slow 1,2,3.

Process two:

This time, when you breathe out, look for any bad stuff; tension in your body, upsetting thoughts or pictures…and when you breathe out, imagine the air coming from that place, and the bad stuff going out with the exhale.

Breathe in 1,2,3; hold 1,2,3; breathe out the bad stuff, 1,2,3. Again, breathe in 1,2,3; hold 1,2,3; breathe out the bad stuff 1,2,3. Once more, breathe in 1,2,3; hold 1,2,3; breathe out the bad stuff 1,2,3,

Process 3:

Now: What color would make you feel good? This time, when you breathe in, imagine [the color] light coming in with your breath, and going all through you in waves of light. (At least 3 more repetitions of deep breathing)

Remember you can use one part or all as you choose. You are the one in control. This is a skill that you can use anytime and no one will recognize what you are doing.

I do recommend doing this every night, especially process one and/or process three to relax from the day and to focus your mind on breathing only. This many times will stop those “running” thoughts many have when trying to fall asleep.

Good Breathing!

Lisa Marie