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Hi there, I'm Martin. We've all been there. You're in a meeting, after dinner or in a crowded

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shop, and that wave of heat starts to climb up your neck. You feel everyone can see it,

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and that makes the panic even worse. But here's the secret. You can shut down a panic

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attack without anyone in the room even noticing you're doing it.

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We're going to use the 369 stealth method. It's a breathing pattern that priorities the

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exhale to trick your vagus nerve into the rest and digest move. No deep gauze, no loud

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size, just quiet, invisible control. I want you to keep your eyes open. Look at something

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in the room, a coffee cup, a chair, a window. Keep your mouth closed. We're going to breathe

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in through the nose for three. Hold gently for six. An exhale for nine. Now let's try it

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now. Breathe in through your nose, one, two, three. Hold it just like the air sit there,

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one, two, three, four, five, six. Now exhale through your nose. So slowly, no one can hear it.

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One, two, three, four, five, six, seven, eight, nine. And again, in for three, two, one. Hold

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one, two, three, four, five, six. Exhale for nine. Feel the tension leaving your hands and

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your feet as the air moves out of your nose. Keep exhaling, keep the count going. Go on.

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And one more time. Inhale, three, two, one. Hold, five, four, three, two, one. Exhale, eight,

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seven, six, five, four, three, two, one. Well done. By making your out breath three times

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longer than the in breath, you are sending a biological, all clear signal to your brain. You

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aren't fighting the anxiety. You're quietly changing the channel. You're still in the

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room. You're still in the conversation. But now you're the one in charge of the rhythm.

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Keep this three, six, nine count in your pocket for the next time. You feel that heat rising.

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You've got this. This is calming anxiety. I'm Martin Hewlett, Smile once, and be kind

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to yourself.

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