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Wellbeingtoolkit

Breathing techniquesfor relaxation

Our mind and body are so strongly linked,and we can choose to use one to influenceand calm the other.

A simple way we can help to control our stressresponse is through being aware of and controlling ourbreathing. Proper breathing physically helps us to relax and calmdown and prevents anxiety-associatedhyperventilation. Calming breathing can be used anywhere and at anytime to help calm you down and relax. Try thetechniques in this factsheet to get started.

What happens when webreathe properlyThe benefits of deep breathingDiaphragmatic breathing Calming breathing Further resources

In this factsheet

The power ofthe breath

Lie on the floor placing a small pillowunder your head and another under yourknees (this is optional).

Place your hands flat across yourstomach with just the tips of your fingerstouching.

'Bell' out your stomach as you breathe in,filling the lower part of your lungs with air(your fingers should move apart) andcount to three.

As you breathe out to the count of three,your stomach muscles should flattenagain and your fingers will be drawntogether.

Diaphragmatic breathing

Reduced stress and anxiety Increased feeling of relaxationReduced muscle tension Decreased heart rateStabilised blood pressureImproved attention span Lowered pain levels

When we take the time to relax and breathedeeply, there are a number of physical and mentalbenefits:

Setting aside a small amount of time to practisedeep breathing each day can help keep stresslevels in check during this difficult time.

The benefits of deep breathing

What happens when we breatheproperly

Though we do it every minute of every day, few ofus actually breathe properly. Mostly, we end up 'chest breathing', only filling thetop part of our lungs with air. By taking the time to fill our lungs properly, weincrease the oxygen supply to our brains,stimulating the parasympathetic nervous system. In simple terms, deep breathing helps move ourmind and body out of the 'fight or flight' mode andinto relaxation mode. In addition, taking the time to focus on breathingcan in itself help bring us back to the presentmoment, reducing stress and anxiety levels.

Breathing Techniques for a quiet mind 3-minute counting the breath meditation 25-minute relaxation meditation "yoganidra" practice

Our yoga teacher, Joanna, has beensupporting the Westfield Health team withremote classes. She’s shared her top three breath work andrelaxation videos:

Free mindful breathing and belly breathingtracks that guide you through some simple yeteffective breathing techniques are alsoavailable at stresscontrolaudio.com.

Further resources

Position yourself in a quiet environment

Make sure the air temperature iscomfortable

Sit comfortably in a chair or in a relaxedposition

Drop your shoulders naturally, so thatyour lungs can fully expand

Gently lift your head and fix your eyesstraight ahead of you; don't strain

Take five slow, steady breaths

Try breathing in through your nose andout through your mouth

Begin 'Calming Breathing' by breathing ineasily and gently to the count of three,holding for a second, then breathing outto the same count of three

Calming breathing

Wellbeing toolkitThis factsheet is part of ourWellbeing Toolkit aimed at helpingteams stay well during thecoronavirus outbreak. Each week, a new pair of factsheetscovering mental and physical wellbeing isreleased. Take a look at westfieldhealth.com/covid-19 for access to all resources.