Three breathing techniques to try

A woman demonstrating the alternate nostril breathing technique

Deep-breathing techniques are used in yoga for reduced tension, feeling calmer and less stressed.

Here are three breathing techniques that you can use alongside your NHS Talking Therapies treatment to manage your wellbeing at times when you notice you feel overwhelmed, anxious or worried:

Ocean breath

This involves tightening your throat muscles whilst slowing your breathing – and it feels like blowing onto a mirror, which creates an ocean sound.

Bumble bee

Close your ears and make a sound like a bumble bee when you exhale. You should feel ‘nice vibrations’ throughout your body.

Alternate nostril breathing

Breathe in through your left nostril and right nostril separately and hold your breath before exhaling. You could try inhaling for 3, holding for 1, exhaling for 6.

(The above techniques are demonstrated in a short video below.)

How to add these techniques into your routine

One way to put breathing techniques like this into practice is to use an approach called ‘intention setting’. Forming an ‘if-then’ statement to note when, where and how you plan to do something. The ‘if’ part describes the situation, and the ‘then’ part is the action you intend to do.

For example, “If I feel overwhelmed with my admin tasks and I am losing focus, then I will stand up, go outside and practice two minutes of ‘ocean breathing'.

Try setting an intention today for a personal challenge, and choose one breathe technique that feels good for you. Take some time to yourself to practice deep breathing and release some of your stress.

There is no one-size-fits-all approach to managing stress. Take the time to try different things and find what works best for you. And if you feel overwhelmed or in need of extra support, don't hesitate to reach out for professional help through NHS Berkshire Talking Therapies.

We offer a range of services, including counselling and CBT, designed to help you with life's ups and downs with confidence and resilience. Whether you're struggling with anxiety, depression, or simply feeling overwhelmed by a major life transition, our therapists are here to support you.

Further information

How breathing can reduce stress and anxiety (opens link in new window)

Five ways to keep your stress under control (opens link in new window)