Soothing Anxiety: Calming Techniques

Breathing

Physiological Sigh

2 deep breaths in together, then one long exhale.

Diaphragmatic Breathing

Inhale through your nose, imagining a balloon expanding in your stomach.
Exhale slowly and deeply through your mouth (image blowing through a straw or blowing out candles).

It can help to sit straight or lay with one hand on your stomach - so you can feel your stomach rise and fall.

Longer Exhale

Exhale for twice as long as you inhale.

For example, inhale for 4 exhale for 8.

Try to choose a rhythm that feels right for you.

Voo Breathing

Breathe in, then breathe out while making a ‘Voo’ sound.

Safe Place Imagery

Visualise a “safe place” in your mind and tune into what you can see, hear, smell and feel.

YouTube Walkthroughs:

Going for a walk and tuning into what you can hear and see around you.
Looking around and listing what you can see, hear, feel, smell and taste. (5-4-3-2-1 Technique).
Place two feet on the ground while standing, sway gently side to side and feel sensation of feet against the ground.

Compassionate Hand Hold your hand on your heart while deep breathing and paying attention to your bodily sensations.

Ten Percent Happier podcast (search for anxiety)