ABC 123 Breathing Technique

ABC 123 Breathing (Aware • Breathe • Calm) — Guided Audio

When stress spikes, the breath often changes first: breath-holding, shallow breathing, or rapid over-breathing. That shift can quickly intensify anxiety and, for some people, contribute to feelings of panic. This guided audio offers a simple, structured way to interrupt that loop and help your nervous system settle.

The ABC 123 Breathing Technique combines gentle acknowledgement with a slightly longer out-breath - a pattern that supports regulation and calm. You’ll be guided through three slow breaths, each paired with a single focus word:

Aware — acknowledging what’s present (without battling it)

Breathe — noticing the breath and letting the exhale lengthen

Calm — allowing the body to soften and settle

Use this recording whenever you feel tension building, your mind racing, or you want a quick reset before sleep, appointments, difficult conversations or transitions in the day.

How to use:

Listen once through, then repeat as needed. You can also learn the steps and use the technique anywhere without the audio.

Note: This is a supportive self-help relaxation tool and not medical advice. If you have ongoing or severe symptoms, please seek appropriate professional support.