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Techniques for Staying Well
The activities and techniques on the following pages can be used to help you manage your
psychotic symptoms and to control cravings to use alcohol, tobacco and other drugs. You can
also use them every day as part of a general plan to stay well. While many people find the
techniques on the following pages useful, they don’t work for everyone. Do not use them if
you find them distressing or unpleasant — it is important to find what works best for you.
Controlled Breathing Exercise
Have you noticed sometimes that you’re breathing too fast? Stress can affect your heart rate
and breathing patterns.
A relaxed breathing rate is usually 10 to 12 breaths per minute.
Practise this exercise three to four times a day when you’re feeling stressed or anxious so
that you can use this as a short-term coping strategy.
1
Time the number of breaths you take in one minute. Breathing in, then out is
counted as one breath.
2
Breathe in, hold your breath and count to five. Then breathe out and say the
word ‘relax’ to yourself in a calm, soothing manner.
3
Start breathing in through your nose and out slowly through your mouth, in a
six-second cycle. Breathe in for three seconds and out for three seconds. This
will produce a breathing rate of 10 breaths per minute. In the beginning, it can
be helpful to time your breathing using the second hand of a watch or clock.
4
Count to yourself.
5
Continue breathing in a six-second cycle for at least five minutes or until the
symptoms of over breathing have settled.
6
After practising this exercise, time the number of breaths you take in one minute.
Practise the controlled breathing exercise each day before breakfast, lunch, dinner
and bedtime. Use the technique whenever you feel anxious. Gradually, you’ll be
familiar enough with the exercise to stop timing yourself.
Source:
beyondblue Fact Sheet 6 – Reducing Stress 2010