The 60-Second Tranquilliser

This is a quick and easy breathing technique to bring about rapid relief when needed. The benefit of this exercise is that it can be done anywhere and at any time. This can be done either sitting down or standing up; you may close your eyes if it is safe to do so or if you prefer keep them open. 

• Say firmly but silently to yourself – “TAKE CONTROL”

• Repeat – “I CAN DO THIS” and breathe out slowly

• Slowly breathe in through your nose for 4 secs and then out through pursed lips for 6 secs, allowing the abdomen to soften and rise on the in breath then deflate and return to normal on the out breath

• PAUSE

• Slowly repeat this for 6-8 breaths over the minute with the breath out being slightly longer than the breath in

• Say to yourself each time – “I AM BREATHING IN PEACE & BLOWING AWAY TENSION”

• Each time you breathe out, make sure you relax your face, jaw, shoulders and hands

• If your symptoms persist, repeat this technique for 3-5 minutes until you feel calm and relaxed

• Remember if you are relaxed you can’t be tense at the same time

Read our range of help articles for stress or see NHS guidance.