Calming Breathwork Tips For When You’re Overwhelmed

There’s very rarely such a thing as a quick fix when it comes to mental health, but figuring out ways to manage, no matter how small, is a vital part of well-being.

Nearly everyone will experience anxiety at some point in life. One particularly effective strategy for dealing with symptoms of anxiety is breathwork. If you’re feeling stressed or overwhelmed, taking a few minutes to consciously regulate your breathing can help to keep a lid on things. The best thing is it’s so easy, takes so little time, and requires absolutely no equipment.

Pursed Lip Breathing

• Inhale through the nose for two seconds.
• Hold your breath for one second.
• Exhale through pursed lips for four to six seconds.

Box Breathing

• Inhale for four seconds.
• Hold your breath for four seconds.
• Exhale for four seconds.
• Hold for four seconds.
• Repeat the cycle.

4-7-8 Technique

• Inhale deeply for four seconds.
• Hold your breath for seven seconds.
• Exhale slowly for eight seconds.
• Repeat the sequence.

Alternate Nostril Breathing

• Close the right nostril with your thumb and inhale through the left nostril for four seconds.
• Close the left nostril with your finger, briefly holding your breath.
• Open the right nostril and exhale for six seconds.
• Inhale through the right nostril for four seconds.
• Close the right nostril and hold briefly.
• Open the left nostril and exhale for six seconds.
• Repeat the cycle once or twice.

Take Home Message

These simple breathing techniques can be really useful tools for managing your mental well-being. Next time you’re feeling a little overwhelmed, take a few minutes to help restore yourself to calm.

If you’d like to learn more about how you can manage the various demands of life, take a look at our Mental Health Toolkit: