Anxiety · 10 min

Breathing Ladder

Slow breathing is a body skill that can turn the volume down on alarm, and it is not a test you can fail. Climb at your own pace and write what you notice after each rung.

Baseline

Before you begin, rate your sense of alarm from 0 to 10 and name where you feel it most clearly.

First rung

Breathe in for a count of three and out for a count of four, five times. Write what changed, even if the change is small or absent.

Second rung

Lengthen the out-breath to a count of five for five more breaths. Note any urge to speed up, and what you did with that urge.

Third rung

Add a brief pause after the out-breath only if it feels comfortable. Describe the pause in your own words, or write that you skipped it and why.

When you will use it

Name two ordinary moments this week, such as before a meeting or while you wait in a line, when you will climb two rungs.

Free for personal use. Commercial use requires a Paid plan. Republishing is not allowed.

Coach feedback

You can finish this page without an account. Sign in to ask the coach for feedback.

Breathing Ladder

Ask about a skill