3 Breathwork Tools for Your Mental Health

Holly Newton | BPsych.Sc & Oxygen Advantage Advanced Instructor

1. Psychological Sigh

The psychological sigh is a quick and effective technique for reducing stress and anxiety.

1. Sit or stand comfortably with your shoulders relaxed.

2. Inhale twice through your nose. The first inhale should be slow and deep, filling your lungs completely. Pause briefly at the top of this inhalation. The second inhale should be quick, as if you are rapidly filling any remaining space in your lungs.

3. Exhale slowly and gently through your mouth or nose

4. Pause briefly at the end of the exhale.

5. Repeat 2-3 times or as needed.

Tips:

• The second inhale should be shorter than the first.

• Focus on making the exhale longer than the combined inhales.

• Practice this technique whenever you feel stressed or overwhelmed.

2. Diaphragmatic Breathing

Diaphragmatic breathing promotes relaxation and improves oxygen exchange, as well as reducing lower back pain.

1. Lie on your back with knees bent, or sit comfortably with your back straight.

2. Position both hands at the lower edges on either side of your ribcage.

3. Inhale slowly through your nose, allowing your abdomen to rise and ribcage to expand while keeping your chest relatively still.

4. Exhale slowly through your nose, feeling your abdomen fall and your ribcage contract back inward.

5. Continue for 5-10 minutes, focusing on the movement of your abdomen.

Tips:

• Aim for a light 4-second inhale, and a 6-second exhale.

• Practice 2-3 times daily to improve technique.

• Gradually increase duration as you become more comfortable.

3. Slow Breaths (6 per minute)

This technique helps balance the autonomic nervous system and improve heart rate variability.

1. Sit comfortably with your back straight and shoulders relaxed.

2. Set a timer for 5 minutes.

3. Inhale slowly through your nose for 4 seconds.

4. Exhale slowly through your mouth for 6 seconds.

5. Repeat this cycle, maintaining a rhythm of 6 breaths per minute.

Tips:

• Practice daily, gradually increasing duration up to 15-20 minutes.

• Keep your breath light and gentle.

General Advice for All Techniques:

• Start with shorter sessions and gradually increase duration.

• Practice in a quiet, comfortable environment initially.

• Be patient and consistent; benefits often increase with regular practice.

• If you feel dizzy or uncomfortable, return to your normal breathing pattern.