Diaphragm Breathing ...



Posted 28/04/21





In the last blog I wrote we focused on breathing techniques and how simple breathing techniques can help when you are feeling anxious. Breathing techniques help during anxiety because when we become anxious we breathe differently (shallow) and this does not enable enough oxygen to get to our brain, therefore it makes the panic worse as our brain starts to panic due to the lack of oxygen.


When you feel anxiety coming on, starting the breathing techniques straight away and telling yourself that you are, ‘ok’ will help to calm you quicker. The way that we breathe is really important and a technique called ‘diaphragm’ breathing is the most effective.


It focuses on breathing from the diaphragm and not shallowly.

Following these easy steps will help to get it right.


This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.



You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.


Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.


If you're lying down, place your arms a little bit away from your sides, with the palms up.


Let your legs be straight, or bend your knees so your feet are flat on the floor. If you're sitting, place your arms on the chair arms.


If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.



1. Let your breath flow as deep down into your belly as is comfortable, without forcing it.



2. Try breathing in through your nose and out through your mouth.



3. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.



4. Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.



5. Continue to do this for 3-5 minutes. Practice also makes perfect.



Along with mindfulness, it is really important to breathe correctly in order to relax both your body and mind. If you would like to talk about anything that is causing you anxiety or stress, your counsellor at PCS is here to help and support you. We have a virtual drop in clinic every Tuesday from 5pm – 8pm. The service is confidential and is directed by you.


Contact Jaime on 07399809671 or email on jaime@personal-careservices.co.uk



We want you to be assured that the counsellor here at PCS is there to listen to you in a confidential, safe and secure space. If you feel you are worried about the current climate, anxiety or you are worrying about the future, do not hesitate to contact Jaime on 07399809671 or jaime@personal-careservices.co.uk.


This is a confidential service and open to all Staff.


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