Breathe for Safety: How Extended Exhale Breathing Helps You Feel Grounded
- crpcounseling
- 1 day ago
- 2 min read
When you’re feeling anxious, overwhelmed, or emotionally flooded, it’s often because your nervous system is reacting to a perceived threat. In these moments, your body can shift into a “fight-or-flight” mode, making your heart race, your thoughts spin, and your muscles tense. One of the quickest ways to help your system settle isn’t through willpower, it’s through your breath. Because breathing is automatic yet controllable, it gives your nervous system a direct path to safety.
One especially effective technique is extended exhale breathing, where your exhale is slightly longer than your inhale. This pattern naturally signals to your body that it’s safe to relax. You don’t need to force calm or push yourself, the goal is simply to create enough safety to be present in the moment. Practicing this regularly can help you feel more grounded and give you a tool to reach for whenever stress arises.
Here’s a simple way to do it: place one hand on your chest and one on your belly. Inhale through your nose for a count of four, then exhale slowly through your mouth for six to eight counts. Repeat this for two to five minutes, noticing how your body responds. Over time, even brief sessions can help regulate your nervous system, making it easier to respond rather than react to stress.
If you want a visual guide, here’s a helpful video that walks you through the technique step by step: Breathing Exercises for Anxiety – Deep Breathing Techniques. Watching someone demonstrate the practice can make it easier to follow along and build confidence in using the skill.
Reflection: Take a moment to check in with yourself:
Notice your body: where is there tension or tightness?
Observe your breath: does it feel shallow, fast, or irregular? How does it change when you practice extended exhale breathing?
Reflect on the effect: what do you notice after 2–5 minutes of practice?
Set an intention: how could you use this skill today or later this week?
Remember: if this technique doesn’t feel helpful for you, that’s okay! Coping skills aren’t one-size-fits-all. Follow along to explore new tools each Thursday, or book a session with me so I can help you find the techniques that work best for you. Booking link attached here:
