If you have been sexually assaulted please contact your nearest Centre Against Sexual Assault. In Victoria, phone 1800 806 292. In the rest of Australia phone 1800 RESPECT

Breathing exercise

Try this:

  1. Stand or sit comfortably
  2. Breathe in while you count five seconds in your mind
  3. Breathe out while you count five seconds.
  4. Repeat this breathing pattern (5 seconds in, 5 seconds out) until you start to notice your symptoms getting less.

How long is 5 seconds?

It takes 5 seconds to “say” in your mind:

  • One elephant, two elephants, three elephants, four elephants, five elephants.

Other things that can help

This breathing exercise may help you manage anxiety when it happens. If you talk to a counsellor about your worrying thoughts, they will help you to develop other ways to deal with the anxiety.


If you don't want to talk to the police you can report anonymously at Sexual Assault Report Anonymously

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