We all know we need to breath to stay alive.
But how important is how we breath for physical and mental health?
Try the 6 breathing techniques in the videos below.
Breathing techniques
1 in 4
964,000
1 in 4 people will experience a mental health problem of some kind each year in England
Anxiety and depression are among the most common mental health difficulties experienced by people in the UK.
Mental health has a substantial impact at work. Across Great Britain, 964,000 workers reported work-related stress, depression or anxiety in 2024/25. These conditions accounted for an estimated 22.1 million working days lost.
The Physiological Sigh
Two inhales followed by a long exhale—helps reopen tiny air sacs in the lungs and clear excess CO₂
The long exhale also shifts your nervous system toward a calmer state, which can quickly reduce feelings of stress
Alternative-nostril breathing
Gently alternate breathing through one nostril and then the other, keeping the breaths slow and comfortable.
The combination of controlled breathing and focused attention may promote relaxation.
Coherent breathing
Try inhaling for around 5 seconds and exhaling for 5 seconds, without holding your breath.
Slow, regular breathing can support heart-rate variability and coordination between breathing and cardiovascular rhythms.
Belly breathing
Breathe slowly so your abdomen expands more than your upper chest, then let it soften as you exhale.
This encourages slower, more efficient breathing and can reduce unnecessary muscle tension.
Box breathing
Inhale for 4 seconds, hold for 4, exhale for 4, then hold for 4 before repeating.
The steady rhythm focuses attention and can help settle the body’s stress response.
Extended-exhale breathing
Breathe in gently for around 3 seconds and out for around 6 seconds.
A longer, comfortable exhale can increase parasympathetic (“rest and digest”) activity and help reduce physiological arousal.
Help yourself to any of the resources below
Mental Health videos
Click here to see the videos we use during our mental health training.
Mental health & the outdoors
We all know getting outdoors and being active is good for our physical health.
But what about our mental health?
Want to learn more about how to support others?
Join us on our next First Aid for Mental Health course.
Online
courses
We find this option is popular for those that are not local to our venue. Our online course can be delivered anywhere in the world.
In-person
courses
Visit us at our venue in Tunbridge Wells if you prefer to learn in person.
Bespoke
courses
Want us to come to you? We can travel to any location within the UK to deliver our courses to you in person. Blended learning options are also available.