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Slow the physical escalation
Self-help is not the right tool for an emergency. If you or someone else is in danger, call 999 or go to A&E. If you need urgent mental-health help but it is not an emergency, use NHS 111 online or call 111 and select the mental-health option.
Breathing exercises are not magic. They can, however, give you something concrete to do when your body is revving up.
Keep it comfortable
Try breathing gently into your belly, in through your nose and out through your mouth if comfortable, without forcing huge breaths. Let the out-breath be unhurried. Continue for a few minutes.
Practise before crisis
A technique is easier to use under pressure if it is familiar already. Try it when mildly stressed rather than only at your worst moment.
If breathing symptoms are new or concerning
Do not automatically assume breathlessness, chest pain or other physical symptoms are anxiety. Seek appropriate medical assessment, urgently where necessary.
Self-help doesn't mean alone
Good to Talk home · When to get help · When self-help isn't enough
Sources & further reading
- NHS Every Mind Matters — mental wellbeing tips
- NHS Every Mind Matters — mental health issues
- NHS — self-help
Self-help can support mental wellbeing, but it is not a substitute for professional assessment or treatment when those are needed.