 Solution

Write $A_r=[-r,r]\times (0,1]$ and take $r\ge 1$. By the Brownian representation of half-plane capacity,On hitting $A_r$, the exit height is at most one. Moreover, $A_r$ lies in the half-disc of radius $\sqrt{r^2+1}\le 2r$. The harmonic measure of that semicircle as viewed from $iy$ is $O(r/y)$: mapping its exterior to $\mathbb{H}$ by $z\mapsto z+(2r{)}^2/z$ reduces the estimate to the Poisson kernel for the upper half-plane on an interval of length $O(r)$. Consequentlyfor large $y$, and $\mathrm{hcap}(A_r)\le Cr$. This is the half-plane capacity of a low rectangle.