Pay attention to the out-breathBeware of advice to take deep breaths to calm yourself when experiencing an anxiety state. This is ambiguous and is often mis-interpreted. Lots of prolonged in-breaths will tense you! So will breathing in and holding your breath. The golden rule is: | Prolong your out-breath to calm yourself | | Prolong your in-breath to alert or stimulate yourself |
When you wish to calm yourself breathe in without exaggerating the in-breath. Ensure that you do not tense up in the process. Then, without pausing, allow the air out again in a long, slow, controlled manner. Breathe gently and normally for a few moments and repeat the process. If you know that you are going to be encountering one of your phobic situations, such as taking a plane journey, practice this breathing process for a few weeks to build your confidence in the process. The Breathing pages | 
