Breathing techniques worksheet for calming the body when stress, anxiety or panic takes over. It is a short, one-page prompt sheet with three simple exercises you can use anywhere, with no equipment and no previous practice.
The worksheet covers box breathing (4-4-4-4), extended-exhale breathing (4 in, 6 out) and physiological sigh (two inhales through the nose, one long exhale through the mouth). Each one is a different way to work with your nervous system — slowing the heart, settling the chest, bringing the body back down from a stress response. There is space to note which one worked best for you and when.
Download the free one-page PDF below. It is yours to use, print and share freely.
Download the breathing techniques worksheet (PDF)
Prefer to work through this with a counsellor? I offer online counselling across the UK. Book a free 15-minute call.
When this worksheet fits
- You notice your chest tighten, your heart race, or your breath go shallow when stressed, and want simple tools to settle it.
- You are working long hours, carrying a lot, and want something quick to do between tasks to bring the body back to baseline.
- You experience panic and want a reliable set of techniques to practise at calmer times, so they are there when panic arrives.
- You find it hard to switch off at night and want a short routine before sleep.
- You want one page you can keep at your desk, in a drawer or on your phone for when stress spikes.
When counselling helps alongside
Breathing is a tool, not a cure. If stress, burnout or anxiety is a steady feature of your weeks, counselling gives you space to look at what is driving the strain and what, in your particular life, actually helps. At Thrive, sessions take place in person in Central Milton Keynes or online across the UK, including Bedford and Northampton. Individual sessions are £55 for 50 minutes. The contact page is the simplest way to start.
Related reading: Stress and burnout counselling, Grounding 5-4-3-2-1 worksheet.