Many sufferers of anxiety and panic seek non pharmaceutical relief with breathing techniques. This app is FREE and one of the easiest to follow along with. Whether you want to set it for square breathing (4 seconds in, 4 seconds pause, 4 seconds out, 4 seconds pause), or longer deliberate exhalation breathing (very effective in slowing the heart rate down), this app can be modified to your liking. Just like any breath you take there are variations to the process depending on the circumstances. Regulating your breathing is an easy way to connect with the present moment and calm your spirits in only a few minutes of practice.
One of my favourite breathing techniques I do for about five minutes daily is 4 seconds in, hold of half a second and breath out for 14 seconds. Your breathing range may take a while to get to that 14 seconds of full exhalation but once you get there you will be amazed at how quickly your heart begins to slow down. While breathing out, almost pretend like you are playing a wind instrument. This will help you to release less air than usual, extending the duration of the exhale breath!
Use this app to set your appropriate timing and guide yourself out of any anxious situation.
Give it a try and let me know what works for you!