Breathe
Take a few minutes away from preparation. Nothing moves until you press Start.
A breathing exercise
3 minutes, counting to 5
Next: a one-minute grounding exercise
Sit, stand or lie down, whichever is comfortable, and breathe with the words.
“Let your breath flow as deep down into your belly as is comfortable, without forcing it.”
“Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.”
A one-minute grounding exercise
Sit comfortably and take a deep breath, as NHS inform suggests. Then take each step at your own pace.
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
That is all five.
Step 1 of 5
The 5, 4, 3, 2, 1 method, from NHS inform: Grounding exercises. Updated ; checked .
Write down how it is going
Not saved unless you choose “Save to my reflective log”. Notes stay on this device unless you turn on account sync on the log page.
Do not write anything that could identify a patient or client.
If things feel like too much
- If your life or someone else’s is at risk, call 999 or go to A&E now.
- Samaritans: call 116 123, free, any time, day or night.
- For urgent mental health help:
- England: call NHS 111 and choose the mental health option.
- Wales: call NHS 111 and press 2.
- Scotland: call NHS 24 on 111 and choose the mental health option.
- Northern Ireland: call Lifeline on 0808 808 8000, free, 24 hours a day.
- In Scotland, Breathing Space is a free, confidential phone line if you feel low, anxious or overwhelmed but are not in immediate crisis: 0800 83 85 87, Monday to Thursday 6pm to 2am, and from 6pm Friday to 6am Monday.
Each number was checked on on the service’s own page: NHS (reviewed ), Samaritans, NHS 111 Wales (updated ), NHS 24 (published ), NHS inform (updated ), Breathing Space, nidirect and Lifeline.