Tracking breathing before and after a short calming exercise gives people a simple way to notice changes in their breathing rate across the day. The sheet includes timed check-ins, a one-minute breathing count, and a slow breathing technique that can be used at home, in counselling sessions, or as part of anxiety management practice.
The Anxiety Breathing Rate Record Sheet PDF Download is a printable worksheet for adults, teenagers, clients in therapy, and practitioners supporting work around anxiety, panic, stress, or episodes of fast breathing. It gives a clear place to record breaths per minute at 10:00 a.m., 2:00 p.m., and 7:00 p.m., with before and after columns so the user can compare their breathing rate around a calming breathing exercise.
The sheet explains how to count breathing while sitting or standing quietly, when to wait after physical activity, and how to practise low, slow breathing with one hand on the stomach and one on the chest. It also sets out a simple calming technique using a 4-second inhale, 2-second pause, and 6-second exhale, giving the user a consistent routine to follow before completing the second breathing count.
This resource can be used as an anxiety worksheet, breathing diary, relaxation exercise log, counselling handout, or CBT-style monitoring tool. It may be helpful for home learning, wellbeing sessions, individual support work, or as part of a wider anxiety management plan. Practitioners can print copies for sessions, while individuals can keep the sheet with other self-monitoring notes to notice patterns over time. Produced by the Centre for Clinical Interventions.
