Paced Breathing DBT Skill

Want to give your worried brain a break? Paced Breathing is all about slowing down those frantic thoughts and feelings. This mindfulness technique helps to signal to your brain that it’s safe and not in danger, which helps slow your heart rate and calm you down. It’s essentially choreography for your diaphragm.

By inhaling deeply and then forcing a long exhale, you’re regaining control of your feelings and telling your brain it’s fine. You can make this skill more fun by pretending you’re blowing out the candles on your 100th birthday cake, or holding your breath to check out a super cool shipwreck. But in all seriousness, try it. It’s quick and you can do it literally anywhere. Need some pointers? Cyclists Bradley and Ben Wiggins will breathe with you.

Get the most out of the Paced Breathing skill

WHAT

Regulating your breathing - inhale deeply through your nose for about 4–5 seconds, hold for a moment, then exhale slowly through your mouth for 6–8 seconds.

Focus on exhaling longer than you inhale. Then repeat this cycle for a few minutes until you feel your body calming down.

WHY

Pacing your breathing might not look like it’s doing much but it’s a really good way to help you stay in control of your emotions. Slowing down and regulating your breathing reduces the body’s stress response - helping slow down your heart rate and calming you down. And focusing on breathing shifts your attention away from the things stressing you out and interrupts those unwanted negative thoughts.

WHERE

You can do this DBT skill anywhere - in your bedroom or, if you’re out, just find a quiet space and focus on your breathing.