Breathing exercises for reducing stress and anxiety

Here is a step by step blog about a breathing exercise for managing stress and anxiety.

This simple and easy technique takes only a few minutes and can be completed anywhere. This exercise can be completed standing up, sitting in a chair (that supports your back) or by lying on a bed/yoga mat.

Step 1:

Make yourself as comfortable as you can. If possible, loosen any tight clothing that restricts your breathing.

Step 2:

If you are lying down, place your arms slightly away from your sides with the palms of your hands facing the ceiling. Let your legs be straight or bend your knees so your feet are flat on the floor, which ever feels more comfortable. If you are sitting down, place your arms comfortably on the chairs arms.

Step 3:

Next place both feet on the ground roughly hip-width apart. (This is relevant for all positions).

Step 4:

Inhale deeply and let your breath flow deep into your stomach without forcing it.

Step 5:

Next, breathe out through your mouth without any force.

Step 6:

Then breathe in gently counting from 1 to 5 to maintain your breathing.

Step 7:

Then without pausing, breathe out gently counting from 1 to 5.

Step 8:

Repeat steps to 6 and 7 several times, keep doing this for 3 - 5 minutes.

There are many fantastic organisations that can offer you support if you are struggling with stress and anxiety. For more professional help you can contact Samaritans, NHS helpline and Mind.

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