Resources

  • Quick mindfulness - NOW: Notice, right now, your focus of attention. Observe and say to yourself (and notice) whatever you are doing, e.g. 

    • I am breathing 

    • I am sitting 

    • I am looking 

    • I am listening 

    • I am walking 

    • Wise Mind: Where shall I focus my attention now?  

  • Model Breathing: This technique is to be modelled by another person. Draw the focus towards your own breathing to model for the person in distress. Demonstrate slow deep breaths, in through your nose and out through your mouth. Gently encourage them to copy your breathing pattern and try to follow along. There is no time limit for this exercise, repeat your breathing until you are both breathing in and out together. Continue until their natural breathing pattern slows and becomes more relaxed. If it helps, encourage the person to envision a balloon being inflated in their belly

  • NHS videos

  • The 4-7-8 (or relaxing breath) exercise

  • Wellbeing: Online introduction to Mindfulness - Wellbeing Suffolk

These techniques can help to manage with some of the uncomfortable feelings of anxiety. Some of these reactions are outlined by the diagram below, known as the “fight or flight” system.  

Mindfulness, Breathing, and Muscle Relaxation Techniques

Mindfulness is a technique you can learn which involves making a special effort to notice what's happening in the present moment (in your mind, body and surroundings) – without judging anything. It has roots in Buddhism and meditation, but you don't have to be spiritual, or have any particular beliefs, to try it. (Mind Website) 

It aims to help you: 

  • Become more self-aware 

  • Feel calmer and less stressed 

  • Feel more able to choose how to respond to your thoughts and feelings 

  • Cope with difficult or unhelpful thoughts 

  • Be kinder towards yourself 

Below are some mindfulness, breathing, and muscle relaxation techniques that can be practised at home, alone or with another person. There is also a poster demonstrating the effect that adrenaline, a chemical released during stress and anxiety, can have on the body.  

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