As language and social skills practice deepens, heightened anxiety often manifests first in breathing: shallow, rapid breathing, chest tightness, and even a feeling of not being able to breathe. At this point, what's truly needed isn't immediately suppressing anxiety, but rather using breathing to bring the nervous system back to a manageable state. The first step is to recognize the characteristics of anxious breathing. When you find your breathing stopping in your chest or the frequency noticeably increasing, this is a signal from your body, not the problem itself. The second step is to avoid forceful deep breathing. Many people force themselves to take large breaths when nervous, which actually exacerbates the feeling of being out of control. The third step is to focus on exhalation, intentionally prolonging the exhalation time, such as exhaling slowly, allowing the body to receive the signal that it's safely over. The fourth step is to use rhythm rather than volume. You can mentally count four inhalations and six exhalations, making the rhythm a stable anchor. The fifth step is to add a body support; gently touch your abdomen while breathing or firmly plant your feet on the ground to prevent your breathing from becoming suspended. The sixth step is to allow for imperfections in breathing; don't strive for every breath to be smooth, as long as the overall rhythm is maintained. The seventh step is to continue maintaining a few rounds of steady breathing after the peak of anxiety to help the nervous system complete its recovery, rather than rushing to the next step. The eighth step is daily practice: repeat this breathing pattern in a non-anxious state to allow the body to form a familiar memory. When breathing becomes a usable tool, you will no longer be completely overwhelmed by anxiety, but will be able to gradually stabilize yourself amidst the fluctuations.