Calming Breathing Technique
Calming Breathing Technique
When we are feeling anxious and stressed a number of physiological changes can occur in our body.
We may notice our heart beating fast, we may feel warm and sweaty, our muscles may tighten, we may feel light headed or our body can tremble. Psychologically we may notice our thoughts racing and we can feel overwhelmed.
A useful and evidenced based way to counteract these symptoms is to anchor ourselves in the present by focusing our attention on our breathing.
Slow paced breathing counteracts these symptoms. We can slow down our breathing, by breathing deeply and slowly, when we slow our breathing - we slow our heart rate, which in turn calms the body. When the body is calm the mind will follow.
Anchoring Breath
- 1. Inhale for four seconds
- 2. Pause for two seconds
- 3. Exhale for five/six seconds
- 4. Pause for two seconds
- 5. Repeat this process for as long as you required
Important note: Be sure to prolong your exhalation action (breathing out) in this activity, this is the part of breathing that slows our heart rate and calms our body.
Source NCCP Coping Skills
