The 4-second inhale, 2-second hold and 6-second exhale exercise is the practical centre of this breathing retraining PDF. It explains how anxious breathing and overbreathing can affect carbon dioxide levels, then gives a simple controlled breathing technique for people who experience anxiety, panic symptoms, light-headedness, tingling or feeling on edge.
This breathing retraining for anxiety PDF exercise sheet provides a clear, printable handout for learning a paced breathing technique during anxiety, panic symptoms or periods of feeling physically keyed up. It is suitable for use in counselling sessions, CBT-informed support, GP or wellbeing appointments, group work, or as a home practice sheet for adults and older teenagers who want a structured way to practise calmer breathing.
The resource explains, in simple language, how anxiety can change breathing patterns and why overbreathing may contribute to sensations such as light-headedness, tingling, weakness, breathlessness and muscle tension. It then guides the user through a controlled rhythm of breathing in, pausing briefly and breathing out slowly, with an easier starting pattern suggested for anyone who finds the full exercise difficult at first.
Practitioners can use the sheet as a brief psychoeducation handout, a session prompt, or a follow-up activity between appointments. It may also be useful for wellbeing displays, self-help folders, anxiety management packs, revision of coping skills, or home learning around stress and panic management.
- Printable PDF format for easy use in sessions or at home.
- Step-by-step breathing practice with practical tips.
- Helpful for introducing stomach breathing and regular practice.
Download or print the sheet to support a simple breathing practice that can be revisited regularly. Produced by the Centre for Clinical Interventions.
