Long exhale
Breathe out for twice as long as you breathe in. A simple way to help a racing heart slow down.
How to do it
- Breathe in through your nose for four counts.
- Breathe out slowly for eight counts, as if through a straw.
- Repeat for about three minutes.
When it helps
When your heart is racing or you feel panic rising. A longer exhale is one of the simplest ways to tell your body it can slow down.
Good to know
- If eight counts feel too long, start with six.
- Breathe out softly; there is no need to push the air out.
Hold My Chaos guides you through it with a calm visual and gentle haptics. Coming soon to iPhone.
Other techniques
Breathing exercises are not medical treatment. If you feel dizzy or unwell, stop and breathe normally.