Breathing enables us to get sufficient oxygen into our body. All our cells need oxygen to function. Breathing also gets rid of waste materials and chemicals from our body.

When we are anxious or stressed our breathing patterns change and we tend to breathe faster and shallower. This is helpful in the short-term as it gets more oxygen into our bodies, but in the longerterm it can mean that we do not get rid of the waste materials as efficiently.

Pain may also affect our breathing. When in pain we tend to hold our breath and tense our bodies making breathing more difficult.

Deep breathing techniques can help us to calm our bodies reactions to stress and pain. This can lead to us feeling like we have more energy and may help us to function more effectively.

Below are a variety of techniques and apps to explore. All of these are designed to help you manage your breathing.

 

• Sit comfortably with your back straight. Put one hand on your chest and the other on your abdomen.

• Breathe in (inhale) through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

• Breathe out (exhale) through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

• Continue to breathe in through your nose and out through your mouth. Count your breaths as you inhale (1) and exhale (2). When you get to 10 start the count again.

• Exhale completely through your mouth, making a whoosh sound.

• Close your mouth and inhale quietly through your nose to a mental count of four.

• Hold your breath for a count of seven.

• Exhale completely through your mouth, making a whoosh sound to a count of eight.

• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

• Breathe in for four counts21-127 sqaure breathing.png

• Hold for four counts

• Breathe out for four counts

• Hold for four counts

• Repeat as necessary


•Breathe in for three counts21-127 Triangular breathing.png

•Hold for three counts

•Breathe out for three counts

•Repeat as necessary

21-127 breathing technique apps.png

21-127 RNOH

Printing of this document is only valid on the day printed, please refer to the website for most up to date information:

https://www.rnoh.nhs.uk/patients-and-visitors/patient-information-guides/breathing-techniques

Page last updated: 08 May 2025