Keep calm and breath

Ever noticed how you breath when you’re relaxed? Simulating ‘relaxed state’ breathing is the best way to fight anxiety and self-induce relaxation. Deep, relaxed breathing naturally lowers stress in the body by sending a message to your brain to calm down. As your body calms, breathing automatically slows, heart rate decreases and blood pressure lowers.

There are many types of breathing exercises, ranging in complexity, that can be performed effectively to reduce stress and anxiety but often simple is best. By mastering belly breathing you have a technique that can be deployed on the tube, at your desk, or when you manage to grab five minutes on a sunny park bench. Hand placement is optional if you’re conscious of drawing attention to yourself in a public space but definitely practice using the hands first to ensure the breath is engaging the correct part of the lungs.

Belly breathing, the technique:

1. Sitting or lying flat in a comfortable position, put one hand on your belly just below your ribs and the other hand on your chest

2. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move

3. Breathe out through pursed lips as if you were whistling and feel the hand on your belly go in, and use it to push all the air out

4. Take your time with each breath and repeat this cycle 5 to 10 times

5. Notice how you feel at the end of the exercise

Deep breathing can cause dizziness so be aware of how you feel before getting up too quickly. If you do feel dizzy, adopt normal breathing for as long as necessary to allow any dizziness to pass.

Practice makes perfect

Breathing techniques are possibly the most accessible stress-reducing tools available so keep them well-honed. You will be amazed how effective the mindful deployment of deep, steady breathing can be in stressful, anxiety-inducing situations. Don’t think you’re stressed? Give it a go anyway whilst scanning your body for tension. You may be surprised to notice where stress and tension lurk.

Live well and happy breathing!

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