Breathing  

Calming breathing techniques are a really great way to reduce stress. Once you learn a few techniques, they can be used quickly and easily, at any time and in any place. 

Technique One

Make yourself as comfortable as you can.

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

If you're sitting, place your arms on the chair arms.

If you're standing, place both feet flat on the ground. 

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.
• Try breathing in through your nose and out through your mouth.
• 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.
• Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
• Keep doing this for 3 to 5 minutes.

Technique Two

Begin by sitting or lying down in a comfortable position with your eyes can be open or closed. Start by exhaling all your breath out. 

• Close your mouth and quietly inhale through your nose for 4 counts. 
• Then hold your breath for 4 counts. 
• Finally, exhale very slowly so that it takes a total of 6 counts to return to the bottom of your breath.
• Repeat for 4 full breaths.

(If you are struggling, reduce the time you hold your breath and breath out for.)

Try these breathing techniques when you experience a stressful situation to reverse your stress response, or use a breathing exercise at any time during the day to try and keep on top of building stress. 

Reduce Stress With Exercise  

Exercise is great for your overall wellness and to reduce stress. 

Going for a run or sweating through a workout video is an effective physical outlet for feelings of frustration and stress. It is also a good way to stop you thinking about the stresses of life, when you exercise worries about money or work dissolve and your focus is entirely on the sensations in your body, 

Exercise often gets you outside. This change of scene, fresh air and blast of nature can do wonders for your overall wellness, while also releasing endorphins into your body. 

Why not try heading out for a run or a fast-paced walk, or download the Solent Mind Wellbeing App for free exercise classes in your pocket.

Time in Nature

Spending time in nature or ‘ecotherapy’ can reduce feelings of stress. When you are feeling particularly stressed try to find some time to go for a walk in your local park or countryside. Notice the trees, birds and nature around you and take some deep calming breaths. 

Mayfield Nurseries also offers gardening workshops or a great range of plants allowing you to bring some nature home with you! 

Try Meditation  

Meditating for just a few minutes could help put you in a more calm, present state. Allowing time each day to slow down your body and mind gives a welcome stress break and can allow you to reset.

If you’ve not meditated before and don’t know where to start, the Solent Mind Wellbeing app also has some simple follow along meditation videos. 

Seek support 

Everyone has times where they feel stressed or overwhelmed, it's nothing to feel ashamed about. Reach out to friends and family for support. Often just talking about your feelings of stress to people you trust can make the situation more manageable. 

If you are unable to do this, or if you are still struggling to manage your stress speak to a professional for help and support. Take a look at the services we offer in your area or give us a call. 

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