Breathing exercises for reducing stress and anxiety

Friday, May 22, 2020

Our Clinical Nurse Manager, Nick Dube has put together a step by step blog about the breathing exercise for managing stress and anxiety. Nick is a qualified Registered Mental Health Nurse. He has over 15 years' experience working with children and adults with mental health difficulties, in both the NHS and private health sector.


This simple and easy technique takes only a few minutes and can be completed anywhere. This exercise can be completed standing up, sitting in a chair (that supports your back) or by lying on a bed / yoga mat.



Step 1:

Make yourself as comfortable as you can. If possible, loosen any tight clothing that restricts your breathing.


Step 2:

If you are lying down, place your arms slightly away from your sides with the palms of your hands facing the ceiling. Let your legs be straight or bend your knees so your feet are flat on the floor, which ever feels more comfortable. If you are sitting down, place your arms comfortably on the chairs arms.


Step 3:

Next place both feet on the ground roughly hip-width apart. (This is relevant for all positions).


Step 4:

Inhale deeply and let your breath flow deep into your stomach without forcing it.


Step 5:

Next, breath out through your mouth without any force.


Step 6:

Then breath in gently counting from 1 to 5 to maintain your breathing.


Step 7:

Then without pausing, breath out gently counting from 1 to 5.


Step 8:

Repeat steps to 6 and 7 several times, keep doing this for 3 - 5 minutes.


There are many fantastic organisations that can offer you support if you are struggling with stress and anxiety. For more professional help you can contact Samaritans, NHS helpline and Mind.


If you’re interested in our mental health service or if you are a nurse or support worker looking to join our team, please call us on: 0333 202 6657 or email us on: