Friday, February 21, 2014

A Breathing Technique - Mental Health Awareness Retreat

A Breathing Technique

Regular breathing exercises never helps me. Due to my intrusive thoughts the breathing patterns are broken by the thoughts themselves. This is why breathing while counting is very important for me and unlike regular breathing, it helps me.

How Does It Work?

I inhale while counting to the number 6. Hold for 2 seconds. And exhale while counting to 6. It looks like this....

BREATH IN, 1, 2, 3, 4, 5, 6. (counting in my mind)

HOLD, 1, 2. (counting in my mind)

BREATH OUT, 1, 2, 3, 4, 5, 6. (counting in my mind)

I repeat as needed to help me calm from a panic attack.

By counting while breathing, the mind concentrates on the number counts instead of the intrusive thoughts, flashbacks, or trigger while relaxing the body. How cool is that?

Some people do this exercise counting to 4 instead of 6. Everyone is different and everyone has different physical health. For me, this breathing technique has been of help from severe panic attacks. 

Have you tried this? And if so, has it worked for you?

Take a look at what I am wearing and the decor HERE


  1. I Like too the grounding technic to help to reorient to the here-and-now and in reality.

  2. Thanks for sharing this technique. I wish the people who worked in the ERs I've gone to for panic attacks knew about this! (And were more gentle about suggesting it instead of just yelling at me to "BREATHE!" I'm always thinking in my head, "What are they talking about? I AM breathing!" Concentrating on breathing when they say it like that just makes me hyperventilate.) Of course, I've finally learned my lesson about going to the ER for a panic attack. Instead, I'll share the technique with my family and therapist so they can remind me next time I'm in the midst of one with my mind flying all over the place like you described.


    1. That is a good suggestion to make to the head directors of the ERs. Thanks for sharing Susan <3