About This Practice
The clinical anchor technique. Inhale through the nose, exhale through lips pursed as if blowing out a candle. Widely used for anxiety, panic, and shortness of breath. Simple, accessible, works anywhere.
How to Practice
Inhale slowly through the nose for 2 counts. Purse the lips as if about to whistle or blow out a candle. Exhale gently through the pursed lips for 4 counts — twice as long as the inhale. Do not force the exhale, just let it drift out.
Tips
Use this during panic or breathlessness — it slows runaway breathing instantly.
The 2:1 ratio is the active ingredient — longer exhale activates the parasympathetic system.
Works walking upstairs, during anxiety, before a stressful event.
Precautions
Do not force the breath — pursed-lip should feel easier, not harder.