Uncategorized

Building a Breathing and Relaxation Habit: NHS inform’s Tips on Where, How Often and Cued Reminders (Scotland)

Posté le par Just Relax Store

Knowing a breathing exercise is one thing; making it part of an ordinary day is another. NHS inform, Scotland’s national health information service, published by Public Health Scotland, has a page of practical tips for doing breathing and relaxation exercises, and companion pages on a controlled breathing exercise and on distraction techniques. This article summarises what those pages say about where to practise, how often, how to build a reminder into the day and what to do afterwards. The pages are written for people in Scotland but the techniques are general. It is wellbeing information, not treatment, and the NHS inform page itself says to contact a GP practice first for anyone with a medical condition such as breathing problems who wants to try breathing exercises.

Where and how to practise (Scotland)

NHS inform says breathing exercises take only a few minutes and can be done anywhere: standing, sitting in a chair that supports the back, lying on a bed or lying on a yoga mat on the floor. Before starting, the page suggests finding a place where nobody will disturb you, getting as comfortable as possible, loosening clothing that restricts breathing and taking shoes off if you like. If lying down, it suggests placing arms slightly away from the body with palms up, and straightening the legs or bending the knees with feet flat. If sitting, arms go on the chair arms and both feet flat on the ground, roughly hip-width apart.

Start when calm (Scotland)

The page advises that when first practising, people should try to do so when they are feeling calm, which makes it easier to focus on and learn the technique. If already angry or upset, it suggests using the controlled breathing exercise first. It also says not to worry about failing to relax immediately: thoughts may pop into the mind, but the advice is not to focus on them and just let them pass. Making a note of how relaxed you felt before and after the exercises can show whether it has helped.

How often (Scotland)

NHS inform says it can take time and practice to feel the benefit, so exercises should be done regularly. It suggests setting aside 30 minutes, two or three times a day, adding that the differences can feel very small at first but that over time an improvement in mood and ability to stay calm in stressful situations may be noticed. The page describes the practice as something that can become automatic if a person is tense or stressed.

The controlled breathing exercise (Scotland)

The companion page describes a simple pattern for the seat or bed: breathe in through the nose for three seconds, hold for three, breathe out through the mouth for three, hold for three, and repeat for a few minutes until more relaxed. Counting can help, and the page suggests saying a calming statement in the mind, such as “relax” or “stay calm”. It says controlled breathing can help make people feel calmer, reduce anxiety, help sleep and reduce anger, and that a busy mind wandering is normal and not a sign of doing it wrong. Anyone who finds holding the breath uncomfortable should see the NHS inform advice on stopping, below.

Cued relaxation (Scotland)

Once relaxation exercises are familiar, NHS inform suggests using a cue to prompt them through the day. A cue is something that catches the eye and reminds a person to drop their shoulders, check their breathing and relax their muscles. The page’s example is a small coloured dot on a watch, or a particular room in the home, acting as the reminder.

Distraction as a companion technique (Scotland)

NHS inform also has a page on distraction techniques, which it presents for someone feeling anxious or stressed who can focus on what is going on around them rather than what is going on inside. Its suggestions include counting backwards from 100 in threes, listening to music, counting all the red objects you can see, repeating the words of a song in the head or aloud, and doing something enjoyable that needs focus, such as knitting, sewing, reading or watching a television programme. It also suggests going outside to sit or walk and noticing the air on the face and the ground under the feet, or picturing a favourite place with a favourite person or pet.

When to stop, and what to do afterwards (Scotland)

The tips page says to stop if there is any discomfort or pain while doing breathing exercises. Afterwards it advises not rushing to get up: sit or lie with the eyes closed for a few minutes to avoid feeling dizzy, then open the eyes and check you feel all right before standing. That gentle finish is part of the practice rather than an afterthought.

A simple week to try

  • Choose one time of day and one place, ideally away from interruptions.
  • Begin with the controlled breathing pattern for a few minutes.
  • Pick a cue, such as a coloured dot, and use it to check shoulders and breathing.
  • Write a quick before-and-after note to see what changes.
  • Keep a distraction idea ready for busier moments.

For further techniques on the site, see box breathing counts compared and the 5-4-3-2-1 grounding technique.

Frequently asked questions

How long should each session be? NHS inform says exercises take only a few minutes, and separately suggests aiming for 30 minutes, two or three times a day for the best effect.

What if I feel dizzy? The page advises staying seated or lying with eyes closed for a few minutes afterwards, and stopping if there is discomfort or pain.

Do I need to check with a doctor? The page says to contact the GP practice if you have a medical condition such as breathing problems and want to try breathing exercises.

The bottom line

NHS inform’s advice is to practise regularly, start when calm, use a cue to bring the exercises into the day, finish slowly and stop if there is discomfort. Anyone with a medical condition affecting breathing should speak to their GP practice before trying breathing exercises.

Sources

Just Relax Store