SOSExit

Draft content — not yet reviewed by a licensed psychologist. Shown on this test host only.

SOS · 2 min

SOS · Longer out-breath

draft

Quiet breaths with a longer exhale, to turn everyday arousal down a notch. Not a way to stop panic — for a surge, use The Wave first, then come here if you like.

Before you start

  • If you are already breathing very fast and feel dizzy or tingly, don't 'breathe deeply' — breathe smaller and slower, or use grounding instead.
  • Asthma, COPD or other breathing conditions: keep every breath comfortable, never hold or strain.

  1. Step 1 of 5

    Sit or stand still. Breathe out fully once, through slightly parted lips, like a slow sigh.

    0:10

  2. Step 2 of 5

    Breathe in gently through the nose for about 4 counts — small, not deep.

    0:10

    Audio cue "inhale" — coming later

  3. Step 3 of 5

    Breathe out slowly for about 6 to 8 counts, lips slightly parted. Let the shoulders fall.

    0:10

    Audio cue "exhale" — coming later

  4. Step 4 of 5

    Keep going: in 4, out 6–8. Small, quiet breaths. If you feel light-headed, make them smaller.

    1:10

    Audio cue "paced-4-6" — coming later

  5. Step 5 of 5

    Let the count go. Breathe normally. Notice your shoulders, jaw, belly.

    0:20

Safety note. Light-headedness or tingling means the breaths are too big — make them smaller or stop. People with breathing conditions should never strain or hold. This tool lowers everyday arousal; it is not a way to stop a panic wave.

Why this works

moderate Slow breathing with a prolonged exhale reduces self-reported stress and physiological arousal in the short term (meta-analytic g ≈ −0.35 for stress); brief exhale-emphasised practices improved mood and reduced arousal in a randomised study. Not supported as a stand-alone method for panic, hence the pointer to The Wave.

SOS kit