Breathing exercises to try

Exercise one: Sigh out slowly (SOS)

This simple breathing exercise only takes a minute and is one that you can use almost anywhere. It can help you to feel less overwhelmed and more in control whenever you need to. 

You may want to close your eyes, but it’s fine to keep them open if you prefer. 

• Raise your shoulders up as far as you can, as if you are trying to touch your ears. At the same time, take a deep, slow breath in through your nose counting slowly 1, 2, 3.
• Hold your breath for a moment. Gently lower your shoulders and at the same time blow slowly out through your mouth, as if you are trying to make a candle flame flicker or to blow a feather through the air. Count slowly again if it helps – 1, 2, 3.

Think how you feel compared to before the exercise – it is likely your shoulders will feel more relaxed and lower than before the exercise.

This is a very simple example of how slow breathing combined with tensing and relaxing muscles can help interrupt the stress response from your body. It can be part of a stress tool kit helping you to manage day-to-day when things become overwhelming or you feel anxious.

Exercise two: Simple breathing relaxation

This is a longer, but still simple, exercise.

Try it at home when you have a few minutes to yourself. You may find it strange or difficult at first, however relaxation is a skill that improves over time.

• As you get into a comfortable position, allow your eyes to close softly turning your attention inwards. Feel your body becoming heavy and sinking deeply into the chair or bed underneath you.
• Bring your attention to your breathing taking a few, slightly deeper, slower breaths. As you continue to be aware of your breathing, begin to lengthen your breaths out slightly.
• Try breathing in to a count of three and breathing out through your mouth to a count of five or six. As you relax, try to slow your breathing still further.
• Enjoy feeling the cool air of the in breath in your nostrils and the warm air in your mouth with each out breath.
• Notice your tummy rising and falling with each breath and imagine yourself breathing in from the level of your tummy, as though you are breathing through your tummy button.
• Imagine your tummy filling with air like a small balloon and then flattening again as the balloon deflates through your tummy button.
• Continue breathing for a few minutes using this image and enjoying the movement of breath in your body.
• When you are ready, gently open your eyes and have a stretch.

Try to maintain the feeling of relaxation in your movements and breathing as you get on with your day.