Coping strategies and tools

Breathing techniques work because they influence the autonomic nervous system, especially the balance between the body’s ‘flight or flight’ and ‘rest and digest’ responses. Even practicing this daily for 5 minutes can make a noticeable difference over time

• Belly breathing

  • 1 hand on chest & 1 hand on belly

  • inhale through nose (see belly rise)

  • exhale slowly through mouth

    • reduces stress and anxiety

    • promotes calmness and emotional regulation

    • improves focus

    • increases oxygen efficiency

    • lowers heart rates an blood pressure

    • relaxes tense muscles

• Box breathing (4-4-4-4)

  • inhale for 4 seconds

  • hold for 4 seconds

  • exhale for 4 seconds

  • hold for 4 seconds

    • improves concentration

    • helps manage anxiety and panic

    • creates mental clarity

    • slows breathing rate

    • activates the parasympathetic nervous system

    • reduces physical tension

• Alternate nostril breathing

  • close one nostril with your thumb

  • inhale through open nostril

  • switch nostrils and exhale

  • continue alternating sides slowly

    • enhances mental balance and calm

    • improves attention and mindfulness

    • reduces mental fatigue

    • encourages slower, deeper breathing

    • supports respiratory efficiency

    • promotes relaxation

• 4-7-8 breathing

  • inhale through the nose for 4 seconds

  • hold the breath for 7 seconds

  • exhale slowly for 8 seconds

    • quietens racing thoughts

    • encourages sleep

    • reduces stress and agitation

    • slows heart rate

    • improves sleep quality

• Pursed lip breathing

  • inhale slowly through the nose

  • purse your lips (like blowing out a candle)

  • exhales slowly through pursed lips

    • creates a sense of control during stress

    • reduces panic during shortness of breath

    • improves airflow into lungs

    • helps with breathlessness

    • aids respiratory conditions