People often come to me for support with things like stress, anxiety, depression, grief, and low self-esteem. While counselling provides a chance to dig into the deeper issues, I also believe in using simple, practical tools to help with daily well-being. One of the most powerful tools we all have is our breath.

The Connection Between Mind and Body

When we feel overwhelmed, anxious, or stressed, our breathing often becomes shallow and fast. This can actually make us feel even more panicked and tense (Mind, 2023). On the other hand, simply slowing and regulating our breath can signal to our nervous system that we are safe. This small action can make a huge difference, helping to calm our body and mind (NHS, 2023).

Regular mindful breathing can offer some great benefits, including:

• Reducing stress and anxiety by lowering cortisol levels.
• Improving focus and clarity by getting more oxygen to the brain.
• Helping with emotional regulation during tough moments.
• Building resilience and a sense of calm over time.

Box Breathing: A Simple Yet Powerful Technique

Box breathing, also known as four-square breathing, is a simple technique used by therapists, athletes, and even the military to build calm and focus. It works by creating a steady rhythm that helps reset your nervous system.

Here's how to give it a try:

1. Inhale gently through your nose for a count of 4.
2. Hold your breath for a count of 4.
3. Exhale slowly through your mouth for a count of 4.
4. Hold your breath again for a count of 4.

Repeat this cycle for 3–5 minutes. You can imagine the process as tracing the four sides of a box with your breath to help you keep the rhythm.

Counselling and Your Well-being

While techniques like box breathing are a fantastic way to support yourself day-to-day, counselling gives you the opportunity to explore the root causes of your stress, anxiety, or low mood. Together, we can work on building long-term coping strategies, improving your resilience, and moving towards greater self-acceptance and clarity.

If you're curious about counselling and whether my approach might be a good fit for you, please feel free to reach out.

UK Resources for Further Support

• Mind: Provides comprehensive information on relaxation techniques (Mind, 2023).
• NHS: Offers simple breathing exercises to manage stress (NHS, 2023).
• British Association for Counselling and Psychotherapy (BACP): A great resource for finding qualified counsellors in the UK. The BACP sets professional standards and provides an ethical framework for its members (BACP, 2023).
• National Counselling & Psychotherapy Society (NCPS): Another key professional body for finding a registered counsellor. The NCPS also maintains a code of ethics and professional standards to ensure high-quality care (NCPS, 2023).

References

• British Association for Counselling and Psychotherapy (BACP) (2023). BACP Ethical Framework for the Counselling Professions. Lutterworth: BACP. Available at: https://www.bacp.co.uk/events-and-resources/ethics-and-standards/ethical-framework-for-the-counselling-professions/
• Mind (2023). Relaxation tips. Available at: https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/
• National Counselling & Psychotherapy Society (NCPS) (2023). Code of Ethics. Available at: https://ncps.com/about-us/code-of-ethics/
• NHS (2023). Breathing exercises for stress. Available at: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/