Breathing Techniques

Conscious breathing can soothe the nervous system, calm the mind, and bring you gently back to yourself. This is true especially during moments of stress, anxiety, or emotional overwhelm. Breathing exercises are simple, accessible tools to help regulate how you feel, wherever you are.

Box/Square Breathing

A grounding technique that helps regulate the nervous system.

How to do it:

  1. Inhale through your nose for 4 seconds

  2. Hold your breath for 4 seconds

  3. Exhale through your mouth for 4 seconds

  4. Hold again for 4 seconds
    Repeat for 4–6 rounds, or as long as it feels helpful.

Visualise drawing a square with your breath, one side at a time.

Hand on Heart Breathing

A compassionate way to centre yourself when feeling emotionally activated.

How to do it:

  1. Sit or lie comfortably

  2. Place one hand on your chest and one on your belly

  3. Breathe slowly, noticing the movement beneath your hands

  4. Say to yourself: “I am safe. I am here. I am breathing.”

This is great for self-soothing during therapy, after a difficult conversation, or during in times of grief.

Colour Breathing

This is a creative and visual practice to shift your emotional state.

How to do it:

  1. Choose a calming colour (e.g., soft blue, green, or pink)

  2. As you inhale, imagine breathing that colour into your body

  3. As you exhale, imagine breathing out tension, worry, or darkness

  4. Repeat for a few minutes

Visualisation can support emotional processing and healing.