Download the pdf of the HYCS pocket guide 'Calm Breathing Practice' here .
Introducing - 'CARE' Breathing
C - Get Comfortable
Get comfortable – lying down or sitting, find a quiet and comfortable spot. Close/lower your eyes, drop your shoulders down, allow your jaw to relax.
A - Abdomen
Put one hand on your tummy (abdomen),
the other on your upper chest. Gently breathe in slowly through your nose to a count of 4… (notice your tummy rise, like a balloon inflating).
Pause, then gently breathe out to a count of 6 through slightly pursed lips (as though blowing bubbles), notice your tummy deflating… Pause after each outbreath.
R - Repeat & relax
Relax into the breathing allowing your thoughts to settle. If your thoughts wander, gently guide your thoughts back to your breathing practice in the present moment.
E - Explore – continue to breathe gently as you notice where you feel relaxed or still carrying tension.
Breathing tips for panic situations.
Already in panic mode?
Stressed, dizzy and over-breathing (hyperventilating)?
If you need something to help calm you down quickly – try this breathing technique:
• Breathe in through your nose.
• Breathe out through your mouth
- as if you are saying the word
“Phew” or blowing down a straw,
your lips a bit like doing a selfie pout.
• Take slightly longer on this
outbreath than on your in-breath.
• Notice the sound your breath
makes as you exhale – don’t be
in too much of a hurry to
breathe in again, just pause for
a short moment then repeat
until your breath has started
No Panic: Youth Helpline 0330 606 1174 840 393 (13-20 year olds)
4pm - 6pm Mon’ to Friday
Recorded relaxation message for panic – 01952 680835 – 24 hours