Daily breathing practice is easier to reflect on when there is a simple place to record what happens before and after each exercise. The Social Anxiety Worksheet 02 Breathing Rate Record gives people a printable breathing rate tracker with clear instructions for counting breaths, practising slow breathing, and noting changes across the day.
The Breathing Rate Record Worksheet for Social Anxiety is a printable PDF designed to help users observe their breathing pattern before and after structured slow breathing practice. It provides a clear record sheet for three daily check-ins, 10:00 a.m., 2:00 p.m. and 7:00 p.m., with space to add the date and note breathing-rate changes over time.
It can be used by adults and older teenagers as part of home learning, therapy homework, wellbeing activities, CBT-informed sessions, or personal anxiety management. Practitioners may also use it as a simple worksheet when discussing social anxiety, panic symptoms, stress, hyperventilation, relaxation training, and the link between breathing and physical sensations.
The sheet includes practical reminders for counting breaths while sitting or standing quietly, and for waiting after physical activity before taking a measurement. It also sets out a low, slow breathing exercise using one hand on the stomach and one on the chest, with a calming rhythm of a 4-second inhale, 2-second pause, and 6-second exhale.
The concise layout keeps entries consistent, making it easier to compare practice times and reflect on what changes after each exercise. Download and print the worksheet for use between sessions, in lesson or support planning, or as a straightforward breathing tracker for regular practice. Produced by the Centre for Clinical Interventions.
