Breathing for calm

Controlled breathing, is natural first-aid for anxiety. It uses your body to return your nervous system to a safe restorative state when it's been overwhelmed. A 4-5-6 breath is a simple proven method to try - here’s how:

- Breath in slowly through your nose for 4 seconds

- Pause and hold your breath for 5 seconds. 

- Breath out slowly through your mouth for 6 seconds

Repeat for a minute or two, take it gently and be patient with yourself.

Why does it work? A longer 'out-breath' than 'in-breath' coupled with a pause, rebalances your nervous system by lowering your heart rate and blood pressure, allowing more oxygen to reach your brain and make room by releasing stress hormones from your bloodstream.

In addition, the toolkit here provides more insights and techniques for those looking to ease their current or historical distress, but unsure about seeking support at this time.

If you would like to discuss support at a later stage you can get in touch with me at