This is a useful exercise to help you cope better in situations where you are likely to feel panicky or fearful.
It is important to practise this controlled breathing technique regularly – away from stressful or anxious situations until you become quite skilled at it.
Using a positive thought will activate the parasympathetic nervous system and help to switch off the fight/flight reaction.
Say firmly to yourself ‘Take control’.
Repeat – ‘I can do anything I want to’ breathe out slowly.
Slowly breathe in and allow your abdomen to soften and rise.
Pause slightly.
Slowly breathe out, slightly longer than breathing in.
Say to yourself ‘I am breathing in peace and blowing away tension’.
Each time you breathe out relax your face, jaw, shoulders, and hands.
Move and talk more slowly.
Repeat again until you feel fully in control.
Categories
Recent articles on our blog....
Do you seek or avoid conversations about grief at work?
For this year’s National Grief Awareness Week (2 – 8 December) we have reviewed and updated the section on grief within our mental health resources and consider why we may avoid conversations about grief at work.
Read More →Communication at work – be aware of the pitfalls of co-rumination
We offer 5 tips for helping to develop healthy interactions at work in order to increase wellbeing and avoid co-rumination.
Read More →Testimonials

Our purpose is to provide training and consultancy services to enhance resilience, health and wellbeing in the workplace.

Differentiation is one of the most strategic and tactical activities in which companies most constantly engage

It's natural to have questions about training and how it fits with your organisation. Our FAQs can help you find out more.

View case studies for some of the in-house training courses we have delivered to different types of organisations across the UK.