Breathing techniques

Sometimes when we feel anxious feels can feel unmanageable and it’s hard to focus on one particular thing. When these feelings take over it can be really helpful to practice and control your breathing. It gives you something to focus on and can help with panic or anxiety attacks.

1) so the first technique is called box breathing. This is where you inhale for 4 seconds, hold that breath for 4 seconds, exhale for 4 s finds and hood that for a further 4 seconds. So 4 will become your lucky number with this one!

2)Another technique that is similar is the 4-7-8 breathing. During this you inhale for 4 seconds, hold it for 7 seconds and exhale for 8 seconds. And repeat this a few times until you feel your heart rate going back down.

3) Now this technique isn’t just breathing but it involves your senses as well which gives your mind something to focus on rather than the fact that your panicking. You’re going to look for 5 things you can see, taking a deep breath after each thing you name. Then you are going to find 4 things you can touch. Again taking deep breaths after every item. Then you going to find 3 things you can hear. Then 2 things you can smell( don’t forget the deep breaths!) Then finally 1 thing you can taste.

Hope this helps everybody! Remember if you are in a state of anxiety whether your having or about to have a panic/anxiety attack or your just feeling anxious about something reach out for support!! Take care all!