A calming technique that uses a longer exhale to slow your heart rate and signal your body to relax. Helpful for easing anxiety, managing stress, and improving sleep.
Inhale for 4 seconds, hold for 7, and exhale slowly for 8. The longer exhale activates your body's natural relaxation response.
Use the animated breathing circle below to pace yourself. Simply breathe in time with the expanding and contracting circle.
Practise 3–4 cycles whenever you feel anxious or stressed, or as part of a wind-down routine before sleep.
Press start and breathe in time with the circle. It expands as you inhale, stays full as you hold, and shrinks as you exhale.
Take a moment to notice how the exercise affected you. Your responses will be saved to your PDF.
© 2025 The Resource Library Limited. Adapted for ChatCBT.
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