Breathing for relaxation

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.

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.

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.