60 Second Breathing Exercise for Anxiety | iHASCO

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Sometimes, it’s just about knowing when to stop and take a break. We’re always so busy, and our mental wellbeing seems to be what’s sacrificed when we’re running low on time. But this can mean we don’t stop to eat a healthy meal, or we don’t get enough sleep, or we have an argument with someone and don’t take the time to resolve things or even just let it go - instead we spend the rest of our day tired, angry or miserable and we might take that out on ourselves, on our work, or on other people.

It’s important to shift priorities, and make sure that we’re not too busy to look after ourselves. And there’s loads of things you can try to help keep you on top of things. Just a few include…

Taking a moment to think before you act.

Go outside - even if it’s for 30 seconds. Fresh air and a few deep breaths can reset you.

Take regular breaks - little and often is best to keep you refreshed, energised and productive. Stop before you’re tired or stressed.

Stretch and move your body - try not to stay in one position for too long

Take your breaks away from your work. If your organisation has a break area, or a relaxation room, use it

Drink water regularly, and eat food that’s good for your brain and body

And here’s a quick and easy breathing tool that you can use if you need it - it’s available for you to download. See how you get on with it...

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Thank you! I was anxious and every other video was blabbing about exercises instead of giving me an exercise to use.

musaic_sings

Straight to it, no talking. Much better. Thanks ✌️ ❤️

NixonDrgonRider

Absolutely love this. No explanation, no blabbing, straight to the point.

Whatevertou

This is great for those who have stress issues but don't have time for a longer relaxation session, like at work.
Thank you.

bluekewne

Wonderful thank you! There's nothing like a visual guide, and while we know breathing isn't a magic pill, it's really helped me learn how to manage my emotions. Particularly mum rage... trust me, that's a real thing! 😇

HappyBreathers

This is perfect for when I have immediate anxiety and gets right to the point thank you

kcmichael

Just putting this on loop, playing it in the background of loud music, and reading something really helps. Distracts my mind.

qingthemalequeen

Amazing! Can you make this 10hrs long for construction workers to listen to?

gregsimmons

This is a fantastic video. Make it longer, the same 60 seconds, but on a four times loop. Then another four times loop but, with a either color and or tempo change. Not drastic though. Otherwise best video I've seen good on ya

kalebnutter

I enjoyed this, it reminded me breathing into a bag, and excelling. ❤

Kara-muud

I only use this to stop my body from shaking not to mention my smartwatch was occupied with something else so I couldn't use the app lol
Always seems to do the trick. Guessing my body wasn't getting enough air or something.
Still, much appreciated for making this!

Acejinjo

My lungs must be extra small because they’re full before this thing is halfway through the animation

nrhurley

Breathing is effective as a bandaid, not a definitive solution. Treating this as a physical problem feeds the erroneous notion there is a real problem and something outside your control. Something that happens to you. Been there done that. It’s not about breathing, it’s about GRADUALLY learning to let go and not fight it. The more you struggle with it trying to stop it, see it as a threat, the less likely it will stop. You don’t stop anxiety, you don’t fight anxiety by being anxious about it, you gradually overcome this by LETTING go so it will let go of you. It is not the problem. You are. You need to gradually become desensitized to it. Don’t fight it. Let it leave on its own. What you need to stop is your obsession with it. Accept it. Accept that you don’t like it. Accept that your body is reacting with anxiety. Remind yourself it’s a false alarm. It will leave when you’re not looking. You need to leave it alone. Look up DARE anxiety on YouTube. Look for the interview with the doctor. Let go of it and it will let go of you, just not right away. Not when you’re worried about it. It’s a skill. Lose the sense of urgency. You can tolerate it. Don’t avoid it. That just strengthens its hold on you bc you continue to see it as a threat. I had thousands of panic attacks and heart fears for 27 years. I was over it for the most part at 40, occasional attack til I was 55. I’m still here at almost 65. It won’t kill you. Don’t judge your progress by whether you get symptoms, judge it by how well you handle it. Expect it and accept it. Then and only then will you completely overcome it. OH AND LEAVE YOUR OTHER LIFE ISSUES OUT OF IT. DON’T MAKE THEM INTO MORE OF A TRIGGER THAN THEY ARE ALREADY. This isn’t caused by your emotional problems, not directly, it’s caused by your excessive worry over your body. The ultimate technique is to learn to do nothing about it.

asianguy

For me holding and all that doesnt help. What helps letting everything go. All your limbs and tension just let it relax..now try breathing 2-3 sec in and 3-4 or 5 even 6 seconds out. Don't immediately exhale. Do it calmly as u can.

isaiahgarcia