Helping Manage Stress & Anxiety
We know coping with sport, work, hey even life can lead to stress and anxiety. Our Welfare Officer, Nat Wiltshire, has many years working to help people alleviate these conditions and has jotted down some breathing techniques that might help you out
Resetting Breathing Techniques to help with Anxiety and Stress
First of all, have a check-in before doing any breathing techniques or meditation
For comfort, lie down on the floor or bed with pillows beneath your head and knees. Or sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent. Make sure that you isolate distractions away from your mind. When deep breathing is focused and slow, it can help:
reducing anxiety
help you get to sleep
manage cravings
control or reduce anger responses
help lower and control the stress hormones/responses in your body
Resetting Breathing Techniques
Breath focus
Notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel tension in your body that you never noticed.
Take a slow, deep breath through your nose.
Notice your belly and upper body expanding.
Exhale in whatever way is most comfortable for you, sighing if you wish.
Do this for several minutes, paying attention to the rise and fall of your belly.
Choose a word to focus on and vocalize during your exhale. Words like “safe” and “calm” can be effective.
Imagine your inhale washing over you like a gentle wave.
Imagine your exhale carrying negative and upsetting thoughts and energy away from you.
When you get distracted, gently bring your attention back to your breath and your words.
4-7-8 technique
To use the 4-7-8 technique, focus on the following breathing pattern:
empty the lungs of air
breathe in quietly through the nose for 4 seconds
hold the breath for a count of 7 seconds
exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
repeat the cycle up to 4 times
Deep Breaths
When you take a deep breath, it puts a break on this whole system. It is your brain’s reset button. If you stop and breathe in for the count of 4 and out for the count of 6. Do this 5 to 10 times.
4 – 2 – 4
Inhale for 4 seconds;
Hold for 2 seconds;
Exhale for 4 seconds;
Do for 2 minutes.
Box breathing
Imagine breathing around a box.
Inhale as you go up one side of the box. (5 seconds)
As you go across the top of the box, hold your breath. (5 seconds)
Exhale as you imagine going down the other side of the box. (5 seconds)
Hold your breath again as you imagine going alongside the bottom of the box. (5 seconds)
Repeat 7 to 10 times.
Meditation Video Links
Meditation is a great way to calm your body. Please look at the following links on videos that focus on mindfulness and meditation:
Meditation for Anxiety (10 minutes)
https://www.youtube.com/watch?v=O-6f5wQXSu8
Meditation for Anxiety (10 minutes)
https://www.youtube.com/watch?v=4pLUleLdwY4
Meditation for Stress (10 minutes)
https://www.youtube.com/watch?v=o94tvFUttco
Stretching Routine
https://www.youtube.com/watch?v=KQo-61LuCok