this post was submitted on 07 Jul 2023
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Mental Health

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Deep breathing for anxiety (the 4-4-6 method) (i.postimg.cc)
submitted 2 years ago by ickplant@lemmy.world to c/mentalhealth@lemmy.world
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[–] Beanmaster@kbin.social 3 points 2 years ago

Thanks for sharing! I think all of these and their variations are great, but I tend to tend toward 4-7-8. I think the variation in counts help to keep me focused instead of slipping into a cadence

[–] OutrageousUmpire@lemmy.world 2 points 2 years ago (1 children)

Thanks for sharing this—I haven't tried it. I also like the 4-4-4 box method, seems to help.

[–] Veedems@lemmy.ml 1 points 2 years ago (1 children)

I’ve always seen this as 4-7-8 not 4-4-6

[–] ickplant@lemmy.world 1 points 2 years ago

You can do what works for you, the principle is the same. 7 secs might be a bit too long for some to hold when having an anxiety attack, but it's all highly personal. Experimenting to find what works is key.

[–] PurpleBadger9@lemmy.world 1 points 2 years ago

I got myself one of those metal straw necklaces to physically force myself to slow down my breathing. I usually do pretty good on the slow inhales, but for some reason it's really hard for me to slow the exhales. It helps me most in those times when you're too overwhelmed to count.