3 Quick Mindfulness Practices to Overcome Worry, Anxiety and Panic

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2. Breath counting

This technique can be used in conjunction with anchoring or on its own. Anchor first. On your next in-breath, count up to 6 as you breathe all the way in, and then on the out-breath, count up to 10 as you breathe all the way out. This technique has the effect of lengthening both the in-breath and the out-breath, slowing down your breathing. It also lengthens the out-breath more than the in-breath, forcing you to release more carbon dioxide, slowing your heart rate, calming you down and restoring emotional equilibrium.

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