anxiety self-management · 3 min

Slow the exhale

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

Use when: panic sensations, spiralling thoughts, sleepless worry

How the practice works

1. Read the frame This is for building tolerance, not for escaping. You aren't doing it wrong if the feeling stays.
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: Grounding, applied relaxation, and CBT for panic · Studied as part of a wider therapy