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Breathing Techniques
Figure 8 Breathing
Start with the eight on its side and start in the middle.
Go up to the left and trace the left part of the 8 with your finger while you breathe in.
When you get to the middle of the eight again, breathe out while you trace the right part of the 8 with your finger.
How to do the 5-5-10 breathing exercise
Find a comfortable position: Sit or lie down with your spine straight and your feet flat on the floor if sitting.
Inhale for five seconds: Breathe in slowly and deeply through your nose, counting to five.
Hold for five seconds: Hold your breath for a count of five.
Exhale for ten seconds: Breathe out slowly and completely through your mouth or nose for a count of ten.
Repeat: Continue this cycle for several minutes or for as long as you need to feel calmer.
Relaxation Techniques:
Deep Breathing
Relaxation stretching
Stress Balls or stress fidgets
Count to 10
Drawing, coloring a picture or journaling
10 Minute Guided meditation
Grounding
Grounding
Try this grounding technique:
Feeling anxious or overwhelmed? This technique can help. All you have to do is identify:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This simple yet powerful exercise uses your senses to anchor you in the present moment, helping you find some calm amidst the chaos.
Apps to check out
Apps to check out
Mood Kit: Currently available in IOS only (an android version is in beta testing), this simple and effective app was developed by two psychologists. It includes four integrated tools to help you engage in mood-enhancing activities, identify and change unhealthy thinking, rate and chart your mood and create journal entries. ■ Mindshift CBT- Anxiety Canada: Currently available for IOS and iPad only (and free). Full of great scientifically based anxiety tools ((includes guided meditations, anxiety check-ins, help to adjust your thinking and tools to help you when you need the help fast) ■ Headspace Guided Meditation: The free version of this app offers an introductory course in meditation. If you choose to become a subscriber, you will gain access to a large variety of meditations and courses, including mini meditation sessions. ■ Breathe2Relax: This free app helps users learn the anxiety management skill of diaphragmatic breathing. The user can customize background images and sounds as well as the pace of each inhalation and exhalation while developing the skill of gradually lengthening the breath.
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