Doncaster Rape & Sexual Abuse Counselling Service

Controlled Breathing

22nd Jun 21 | Go Back

The aim is to concentrate and control your breathing to force your body to relax in a physiological way. Empty your lungs of as much air as you can. Notice your shoulders drop and relax as you do. Repeat the following process until your symptoms subside.

  1. Breathe in through your nose for a count of 3.
  2. Hold it for a second.
  3. Breathe out through your mouth for a count of 4. Try to empty all that air.
  4. Repeat.

Having someone with you to breathe along side you in this way can help. Considering sharing this technique with supportive people around you so they know how to help.

Hide site