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
Exhale deeply through your mouth.
Take a deep breath through your nose for 4 counts.
Hold the breath for 7 counts.
Exhale through your mouth for 8 counts.
Repeat 4–8 times.
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:
Lie on your back on a flat surface or sit comfortably, with your hands resting gently in your lap. Place one hand on your upper chest and the other just below your rib cage on your belly. This will allow you to feel your diaphragm move as you breathe.
Breathe in slowly through your nose so that your stomach pushes out against your lower hand. The hand on your chest should remain as still as possible. Once your lungs are full, pause for a few seconds to notice the pressure in your belly.
Breathe out through your mouth. As you breathe out, relax your stomach muscles letting them fall inward as you exhale, slowly expelling all the air you have in your lungs. Notice how the pressure releases as you breathe out. Keep the hand on your upper chest as still as possible. Once the air is gone, pause for a few seconds before breathing in again.
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.pdfInfo breathing exercises.pdf