A simple breathing routine can give people a calmer way to respond when anxiety starts to build. The sheet explains how anxious breathing and overbreathing can create sensations such as light-headedness, tingling and muscle tension, then sets out a clear 4-second in, 2-second hold, 6-second out exercise for practice at home or in support sessions.
This Breathing Retraining for Social Anxiety PDF exercise provides a clear, structured way to practise slower, steadier breathing when social situations feel difficult. It outlines a paced breathing pattern of 4 seconds in, 2 seconds holding, and 6 seconds out, with a gentler 3-1-4 version for anyone who needs to build up gradually. The language is simple and practical, helping users understand how rapid or shallow breathing can make anxious feelings feel more intense.
The worksheet is well suited to adults and older teenagers who experience social anxiety, panic-like sensations, stress-related breathlessness or general nervousness in everyday interactions. It can be used during CBT sessions, counselling appointments, wellbeing check-ins, pastoral support, or as part of a personal self-help plan. Practitioners may find it useful as a brief handout to introduce paced breathing, diaphragmatic breathing, grounding skills or anxiety coping strategies.
It can also support home practice between sessions, giving users a straightforward reminder of what to do and when to practise. The format makes it easy to print, keep in a folder, add to a therapy pack, or use alongside other anxiety worksheets and reflection activities.
Download or print the breathing exercise to support regular practice and give clients, students or yourself a simple technique to return to when anxiety begins to rise.
