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 wellbeing.

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
• Box breathing
• 4-7-8 Technique
• Alternate nostril breathing

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.

Time blocking

Expert, Martin Wikfalk, highlights the importance of prioritising activities that you feel promote your mental wellbeing, whether it's exercise, meditation, breathwork or reading. However you choose to decompress, it’s important you make time.

That's where time blocking comes in — carving out some blocks of time in your day to prioritise your non-negotiables. It can create a structured yet flexible approach to managing your mental wellbeing. These practices help you stay aware of your health, prioritise essential tasks, and ensure that you make time for activities that rejuvenate your mind and body.

To get started, digital tools like the Mindfulness App can help you get your routine in place.

Take Home Message

These simple breathing techniques can be really useful tools for managing your mental wellbeing. 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 strength category.