anxiety self-management · 3 min

Hum the exhale

Hum the exhale offers one bounded help-now step without promising a particular feeling or outcome.

Use when: panic sensations, need steadiness

How the practice works

1. Read the frame This comes from practitioner tradition rather than clinical trials. People often find it useful. That isn't the same as evidence that it works.
2. Allow time Stay with only this bounded step. You may stop at any time.
3. Record what you notice What do you notice now, without grading the result?

Primary source: Origin: Body scan, Gestalt, and somatic practice · Practitioner tradition