ABC 123 Breathing
Despite all your good intentions, stress can just appear. They can bubble just below your
awareness. Or, land unannounced with a bang.
A useful tip to change that is to use my ABC 123 Breathing Method:
A = acknowledge whatever is happening ~ by being aware, any issues or difficulties immediately
become smaller and less threatening. Facing them full on empowers you.
B = breathe ~ stress can alter breathing patterns. This heightens anxiety. Make sure you breathe
out fully for slightly longer than the in-breath.
C = calm ~ A+B = C
Here it is:
1. Breathe in slowly and as you breathe out, even slower, think or say to yourself “Aware” while
acknowledging the situation or feelings for the duration of the out breath.
2. Breathe in slowly and as you breathe out, even slower, think or say to yourself “Breathe” while
noticing the breath for the duration of the out breath.
3. Breathe in slowly and as you breathe out, even slower, think or say to yourself “Calm” while
allowing the feeling of calm to flow over, in and through you for the duration of the out breath.

Stress causes breath-holding or rapid breathing that can lead to hyperventilation and panic
attacks. It rapidly dissipates as breathing becomes regular and then slower.
The very act of breathing out fully creates calmness.
Try it now, check for yourself.