I’d like to take a moment to share with you a short and simple breathing exercise which I have found incredibly helpful. We hear often about the importance of breathing and noticing our breath in strategies for dealing with anxiety or panic attacks, but it’s not always clear what exactly that means and we (read I) often make the mistake of thinking that because we breathe all the time this is something we can just ‘do’ without much thought or practise. In reality, for breathing to be helpful in situations of stress or anxiety, it’s more likely to be effective if you’ve practised. A lot. In times of calm. By practising at times when you don’t feel stressed or anxious, you train your body to know the breathing patterns and (I suspect) create an unconscious association with these breathing patterns and a sense of calm.
So here it is:
Breathe in slowly for the 5 counts
Hold the breath for two counts
Release the breath slowly for 5 counts
Hold for 2 counts
Super simple and can be practised anywhere. Try to fill and empty your lungs on each inhalation and exhalation and breathe in through your nose and out through your mouth. And practise. Often.
If you or someone you know is struggling with mental health then please don’t be afraid to reach out and talk to someone. You are not alone and help is available. By opening up and starting the conversation we can move forward together and look to a mentally healthy future. Below are links to a range of fantastic organisations that can provide information, advice and services.
The Samaritans – http://www.samaritans.org
Mind – http://www.mind.org.uk
Young Minds – http://www.youngminds.org.uk
Papyrus (prevention of young suicide) – https://www.papyrus-uk.org
Self Harm UK – https://www.selfharm.co.uk
Time to Change – http://www.time-to-change.org.uk
Rethink Mental Illness – http://www.rethink.org
American Foundation for Suicide Prevention – https://www.afsp.org
Please do not struggle alone.