Despite all good intentions, stress and anxieties can creep in and bubble just below the surface of your awareness or land unannounced with a bang. 

Stress can cause breath-holding or rapid (over) breathing that can lead to hyperventilation and panic attacks.

A useful tip to change that is to use this 123 ABC breathing technique:

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, anxiety and panic dissipates as breathing becomes regular and then slower. Breathing out fully creates calmness. Try it now, check for yourself.
Just keep breathing x

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