Guided breathing and relaxation exercises
Finding a sense of peace and calm in our day-to-day lives can be difficult. Relaxation techniques can help to relax the mind and body and also manage some of the symptoms of anxiety and depression.
There are many practices that may help us relax, including breathing exercises, progressive muscle relaxation, visualisation, meditation, mindfulness, and gentle physical activities such as yoga and Tai Chi.
The good news is, many of these techniques can be practised almost anywhere and at little or no cost. Learning to relax can take a bit of practise but the more you practise the more helpful the relaxation technique will be. Below are some exercises to help get you started.
There are many practices that may help us relax, including breathing exercises, progressive muscle relaxation, visualisation, meditation, mindfulness, and gentle physical activities such as yoga and Tai Chi.
The good news is, many of these techniques can be practised almost anywhere and at little or no cost. Learning to relax can take a bit of practise but the more you practise the more helpful the relaxation technique will be. Below are some exercises to help get you started.
Breathing exercises
The benefits
Breathing exercises have been shown to have significant positive effects on mental health and wellbeing.
Controlling your breathing, such as through slow and deep breathing, can help:
Controlling your breathing, such as through slow and deep breathing, can help:
- Make you feel calmer by signalling to your body it's time to relax
- Protect your body from stress and dealing with stressful situations
- Prevent a 'fight or flight' response
- Improve focus by helping to quieten the mind.
Controlled breathing can strengthen your heart's steadiness. It is linked to better emotional regulation and stress management, supporting your body's ability to adapt to life's changing demands.
Shallow and fast breathing can have the opposite effect, making us feel more on edge and increase anxious feelings.
Regular practice of breathing exercises is an effective form of mindfulness meditation. Over time, you may be able to transition into relaxed state more easily, helping you stay calm when a stressful situation arises.
Read the evidence: 'How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing' (2018)
Shallow and fast breathing can have the opposite effect, making us feel more on edge and increase anxious feelings.
Regular practice of breathing exercises is an effective form of mindfulness meditation. Over time, you may be able to transition into relaxed state more easily, helping you stay calm when a stressful situation arises.
Read the evidence: 'How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing' (2018)
