Breathing Exercises and Information

4-7-8 Breathing             

Here is a breathing technique that can help you to centre yourself and calm down when you feel stressed. It helps by focusing attention on the breath and also ‘tricks’ your body into feeling more relaxed by reducing an accelerated heart rate. You can use this anytime, anywhere               

5 Finger Breathing Exercise

See video attached to practice controlling the physical symptoms of anxiety, or being in the present moment, using the Take 5 breathing exercise. Place your hand in front of you and, using the index finger from your other hand, trace the outside of your thumb. As you do this, breathe in. Now trace the inside of your thumb and breathe out. Repeat for each finger on your hand.

Diaphragmatic Exercise

Deep breathing, also known as diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing to: help you to breathe more effectively;  use less effort and energy to breathe; and feel more relaxed and at ease.                           

Steps:

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down. As you gain more practise, you can try the diaphragmatic breathing technique while sitting in a chair.

Breathing Retraining Information

The attached information sheet below will briefly discuss the role of breathing in anxiety management and guide you through a simple breathing retraining technique.

Breathing.pdf
Info breathing exercises.pdf