Breathing techniques

Looking for some breathing techniques? Look no further!

The Group Therapy Centre’s trainee CBT therapist, Juliette Walsh, has been with the Centre for some time now and has been conducting assessments and supporting CBT groups for the Centre.

Juliette has written a brief guide on some breathing techniques to help you if you are feeling particularly anxious or overwhelmed. Check it out below.


Breathing techniques

Feeling overwhelmed, anxious and mind-boggled? 

Can’t afford a massage or just can’t find 60 minutes to fit one it? 

Lacking some focus & need a reboot?

No worries. Below are some simple and effective breathing techniques for you to try.

1. Progressive relaxation

Lying down with your eyes closed, focus your attention on your body. Notice any imbalances, aches & pains or tightness. Starting from your toes, concentrate on tensing each muscle from toes to head, include your eyes & mouth. Tense each muscle for three seconds, then relax moving on to the next one. Continue to breath slowly & deeply, in through the nose & out through the mouth.

2. Alternate Nostril Breathing (for awakening senses & refocusing)

Sit comfortably, some find legs crossed is best. Hold your thumb over your left nostril and inhale deeply so the air passes through your right nostril. At the top of the breath switch your finger to block the right nostril and exhale through the left. Repeat, alternating nostrils.

3. Equal Breathing

Breathe in through your nose for four counts. Then out through your nose for four counts. Repeat this several times. Once you feel more comfortable with the breath, you can advance your breathing by adding in more counts

So that’s a few breathing exercises for you to try. 

Although we would always recommend you seek professional help through your GP or a service like ours if things are getting difficult, these techniques can give you a starting point to get help. Sometimes making the call to get help can make us feel particularly stressed or anxious and these breathing techniques might just be what you need to get you started on your journey to recover positive mental health.


The information provided on this website is to be used for information only and does not substitute treatment from a medical professional. Please get professional medical advice relating to any medical condition or questions you may have. 



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