Anxiety Help: Inhale, Exhale …

For Kt,

because I couldn’t have pushed that publish button without your support.

How to cope with anxiety & panic attacks

…or any other kind of stress, really

We all feel a little overwhelmed at times and some of us even struggle with serious mental health issues such as anxiety, panic attacks or depression.


What all of us need to do more of, is to take care of ourselves and listen to what our bodies need.

Mental Health is a subject that is really close to my heart and that’s why I want to start a little series or even category here on my blog and talk about things like how to cope with certain MH problems and just selfcare in general. I’m not sure where this is going yet but I’ll start today with a post about breathing and more so breathing techniques that can help you calm down during a full on panic attack but also –  with regular exercise – help to make them appear less often and help with your mental stability and self awareness in general.


The following technique I discoverd first and it helps me in situations where I need to calm down or concentrate.

First be sure you sit (or lie) in a comfortable position and maybe close your eyes if it helps you to concentrate.


You have to take a deep breath and while breathing out count to four, then breath in again and breath out while counting to five. Continue doing this until you’ve reached counting to eight and start going backwards, so you breath in and count to eight while breathing out, breath in again and count to seven while breathing out and so on until you’re back with counting to four. Repeat this maybe 4 or 5 times and because you’re concentrating on counting you’ll be getting calmer in the process and eventually stop stressing out.

If you don’t have enough breath to count to a certain number while trying this for the first time, please stop at any point where you feel comfortable. You’ll be able to count higher if you practise regularly.



The second technique I like better personally as I tend to get confused about the counting when I’m already in a tense state of mind.

While this is exercise is also based on breathing and counting it’s not so much about counting to a special amount so you are able to concentrate more on the actual breathing.

You just count while breathing in and out so:


– inhale, exhale –


– inhale, exhale –


– inhale, exhale –

and so on…

You have to continue and count as high as you can but what I like about this technique is, that it isn’t about how high you count. If you loose track of where you’re at you just have to start with 1 again.


For me this is the perfect exercise to calm down during a full on panic attack or any situation where it’s seriously difficult to have a clear thought.

If you want this techniques to become a reliable tool and want to be able to use it long term you need to pactise regularly and espescially in situations where you’re not feeling unwell and have a stable mindset. I’d recomment to find 5 minutes every or every other day where you try and practise like a kind of meditation to get to a point where your brain automatically knows when and how to resort to the learned behavior.



I really struggled writing this post as I didn’t want it to sound like I think this can “cure” all of your mental health problems. It’s just something that helps me personally and I thought if it could help anyone else it’s worth sharing.

If you try out the techniques, please let me know how you get on with them. Also feel free to ask me any questions you have on the subject.

What helps you fight anxiety or panic attacks? What do you incorporate into your everyday life, that helps you coping with stress?


*These tips are for informational purposes only and reflect my own expiriences. They do not compensate talking to a professional. If you seriously struggle please get professional help.

Find me on:





26 thoughts on “Anxiety Help: Inhale, Exhale …

  1. Well done for this, sweetheart. Seriously. Being able to take control and find something which helps takes such strength but then to make the effort to share that with others too shows real heart. Good work 💜

    Liked by 1 person

    1. Thank you so much, love! I’d never say that it always helps but these exercises made such a difference to my life that I wanted others to have that as well! Glad you liked the post! xxx

      Liked by 1 person

  2. That little dedication at the start literally made my heart ache. You’re the absolute sweetest.
    I also want to thank you for sharing these, I’ve use both and I have to say they help so much better than a silly brown bag! I prefer the second too, but I honestly think this post will help more people than you know.
    Also, those photos girl, you’re ridiculously talented

    Love you

    Liked by 1 person

    1. I had to put it there.. you helped me so much writing this! I’m so glad the techniques work for you! Thank you so much, you’re too lovely for this world! xxx


  3. Well done for writing such a great and personal post lovely, it’s not always easy to put something personal out there but you should be proud. Love how you are sharing techniques that have worked for you, I’m sure they will help people in a similar situation.
    Sophie xxx

    Liked by 1 person

  4. Yella this is so amazing. I absolutely adore this post, and I actually think that first breathing technique will SERIOUSLY help me out, thank you xxxx

    Liked by 1 person

  5. Thank you so much for sharing your tips! I have panic attacks but it’s not something I’m really open with, so I’m definitely going to try your tips and hopefully they’ll help me too! I’ve been wanting to post a Blog post on mental health for a while and I think you’ve just pushed me into posting it so thank you! Xx

    Liked by 1 person

    1. I’m so sorry to hear that! If you ever want to talk just text me, babe! Thank you for reading and for your kind words, comments like this seriously mean the world. Shout if you want me to have a look over your post before publishing it or if you not sure in between as Katie did it with mine and it was so helpful for me! I hope the techniques work for you. xxx


  6. Greta post! Your so right breathing when your feeling anxious and panicky is the best thing to do even though it’s the last thing on your mind at the time! I still have to remind myself to slow down and breathe and remind myself I am ok!! Xx

    Liked by 1 person

  7. I use a similar breathing technique! And also grounding, where I name things I can see, hear, touch, smell & taste. And that helps too xx

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s