Breathing for relaxation

I found a great free App called Relax by Andrew Johnson. It really helps if I am particularly anxious, usually when my mind is struggling to process something. 

Thanks Polaris. I’ll definitely give this one a go too...when I’m not in meltdown. I’m trying all these techniques when I’m calm in the hope that if I can perfect them or at least gain some sort of control then they will naturally occur when I start to feel myself hyperventilating.

Don't know if you've already sorted this issue out, but I have a few tips.  I use an app called Sanvello and try to follow the advice from the guided meditations on there, and other mindfulness books I've read.  It took a bit of practice to get the hang of it and I'm no expert at mindfulness, but it works for me, and I hope this exercise helps you as well.    

Try this exercise. Feel free to close your eyes, or focus them on a particular spot, while you're doing it:

1) Take a deep breath, extending it so that it lasts for four seconds.

2) Hold that breath for four seconds.

3) Breathe out for four seconds.

4) Repeat steps 1 to 3 four times.

5) Once step 4 is complete, allow yourself to breathe normally.  At this point, you should be observing to the sensations that occur in your body as you breathe in and out, not trying to control your body or your thoughts, just observing the fact that you are breathing in and out.

If a thought / emotion enters your mind while you're doing this, notice it, think "I'm having a thought, and that's OK" before gently steering your mind back to your breathing.  If it helps, imagine whatever entered your mind drifting away from you, like a leaf on a river.  

6) Continue step 5 for as long as you feel you need to.

Nice one.il have to keep memorizing this one as your right really calming.i have trouble with other breathing exercises as I hyper ventilate. My memory is awful so il keep on looking at your instructions for this one.many many thanks for this.stay safe.

Thanks also to you, I too have found these apps way too fast!

Many thanks - I shall persevere.

in short yes, i initially found it a struggle as well, but u will get better at them.

some youtube video and apps were also too fast for me. They are created by very fit and experienced "breathers" so they are better at it than us no newbies :). 

Maybe start off first just acknowledging your breath, before you move onto the exercises. Is it fast or slow? Is it deep or shallow? Where do you breathe from? If I breathe from my stomach, I find this to give me more deep intake of air rather than the shallow breathing which comes from the chest. This helps to slow my breathing down. Sometimes when I have done the breathing exercises at yoga it makes me out of breath as I'm trying to do it in time with the instructor rather than in time with my own breath. This doesn't make me feel relaxed! There's a good app called Insight Timer. It has loads of meditations and breathing exercises on it. Maybe try them too when you're not anxious as a way to practise being calm in every moment not just when the stress hits.

One technique I find which is really calming -

1. Cover your left nostril and breathe IN through the right nostril.

2. Cover the right nostril and open the left. Breathe OUT through the left.

3. Breathe IN through the left

4. Cover left nostril and open the right. Breathe OUT through the right nostril.

5. Repeat