Breathing techniques

Learning to breathe more deeply can help you feel a lot calmer. It takes just a few minutes and can be done anywhere.

Breathing window

It can take just 90 seconds to manage a strong emotional response¹.

Allow yourself 90 seconds to step back from a situation which causes panic, stress or anger.

Use the Breathing window technique to help you step away.

¹Although the 90 seconds to manage an emotional response is backed up by evidence, we're not suggesting people are ‘out of control’ or otherwise if they're not calm after 90 seconds. For example, some panic attacks can last for 5 minutes.

Some people can feel anxious if they're unable to hold their breath or breath out for the advised length of time. If this is the case for you, remove the numbers and inhale and exhale for a period of time that is comfortable for you.

5 finger breathing

This mindfulness technique can help to relieve stress and anxiety. It can take your focus away from worries and stressors by enabling us to pause and use our fingers to take 5 deep breaths.

Stretch out 1 of your hands nice and wide.
Use your index finger from your other hand to slowly trace up your thumb from the bottom to the top. As you do this, slowly breathe in through your nose.
Once you get to the top of your thumb, trace your index finger down the other side. As you do this, slowly breathe out through your mouth.
Keep going until you have traced your whole hand.

Source: www.embracecalmerkids.com.au/free-printables

3/5 breathing

3/5 breathing can help you to restore the correct balance of oxygen in your body. And help you to feel calmer.

When we get stressed our rate of breathing often increases. We tend to take a lot of short, shallow breaths, which can make the situation worse. If we take in too much oxygen, it’s likely to lead to light-headedness that can make us feel panicky. This is known as hyperventilating.

Breathe in and count to 3 as you do so.
Hold for 2 seconds.
Now breathe out and count to 5.
Keep doing this until you feel more relaxed.

Source: Taken from the MENTOR 2 booklet developed and trialled as part of the Mental Health and Productivity Pilot (MHPP)

Mindful breathing exercise

Take a deep breath in and a long exhale out – feels good, doesn't it?

Try this mindful breathing exercise video to help you feel more calm and present.

Source: Every Mind Matters Mindful Breathing Exercise (2019)

Deep breathing

People experiencing stress tend to take short, shallow breaths from the upper part of the chest rather than from the diaphragm.

Fast, shallow breathing can worsen feelings of stress and anxiety. Whereas breathing more deeply, from the diaphragm, can increase feelings of calmness and wellbeing.

You could try the following deep breathing technique for 10 minutes as part of a regular routine to help you manage stress. Or you could use it when you notice your stress levels rise.

Make sure you are sitting or standing comfortably, with a straight back.
Place 1 hand on your chest and the other on your belly.
Take a deep breath in through your nose, ensuring the hand on your belly rises and you breathe in enough air to inflate your lungs.
Breathe out slowly.
Notice how you feel. Many people find this simple technique can help them to feel calmer.

Source: Taken from the MENTOR 2 booklet developed and trialled as part of the Mental Health and Productivity Pilot (MHPP)

Alternate nostril breathing

This is an old but simple technique. It may sound strange at first, but many people have found it helps them to feel calmer and more focused. It can be effective at night for helping you get to sleep.

Place your thumb on your right nostril and inhale deeply through your left nostril.
Place your index finger on your left nostril briefly.
Remove your thumb and breath out through your right nostril and breath.
Switch the pattern around, inhale through the right nostril and exhale through the left.
Continue for a few minutes, switching nostrils each time.

Some people say that inhaling through the left and exhaling through the right, helps you to feel calmer.

And that inhaling through the right and exhaling through the left, helps you to feel more positive.

This type of breathing may not work for everyone. If it makes you feel uncomfortable, try another activity that may work better for you.

Source: Taken from the MENTOR 2 booklet developed and trialled as part of the Mental Health and Productivity Pilot (MHPP)