Anxiety Calming Techniques

Updated: Jul 24

Breathing

Physiological Sigh

Take 2 deep inhales through your nose, then one long deep exhale through your mouth (as though your are sighing).

Diaphragmatic Breathing

Inhale slowly 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 whilst picturing the balloon deflating).

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 then exhale for 8.

Try to choose a rhythm that feels right for you.

Voo Breathing

Inhale slowly through your nose, then exhale through your mouth while making a ‘Voo’ sound.

Box Breathing

Breathe in through your nose for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds and then repeat.

4-7-8 Breathing

Breathe in through your nose for 4 seconds, hold for 7 seconds, breathe out for 8 seconds and then repeat.

Balanced Breathing

Breathe in through your nose for 5 seconds, breathe out for 5 seconds.

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.