Exercise and mental health: how moving helps, and when it stops helping What movement does for your mind, how to find something you'll stick with, and how to notice when exercise has stopped being good for you. Find out more
Bullying at school, online and at home: a guide for parents, carers and young people Where bullying shows up — including the quiet kinds at home and online — why some children do it, and what both adults and young people can do about it. Find out more
Adolescent rebellion: growth and development Adolescence is a turbulent time for many families. As children transition into teenagers, they often engage in behaviours that challenge. Find out more
About therapy Providing young people a safe, confidential space to talk about what’s going on, Learn more
Types of therapy Our therapists use different approaches adapting the way they work for each young person. Find out more
Meet the TMH team Our team brings together BACP-accredited therapists and mental health professionals Find out more
Exercise and mental health: how moving helps, and when it stops helping What movement does for your mind, how to find something you'll stick with, and how to notice when exercise has stopped being good for you. Find out more
Bullying at school, online and at home: a guide for parents, carers and young people Where bullying shows up — including the quiet kinds at home and online — why some children do it, and what both adults and young people can do about it. Find out more
Adolescent rebellion: growth and development Adolescence is a turbulent time for many families. As children transition into teenagers, they often engage in behaviours that challenge. Find out more
About therapy Providing young people a safe, confidential space to talk about what’s going on, Learn more
Types of therapy Our therapists use different approaches adapting the way they work for each young person. Find out more
Meet the TMH team Our team brings together BACP-accredited therapists and mental health professionals Find out more
We know it often doesn’t fix what mad you anxious in the first place. And no, it doesn’t have to look like this either… but actually, it can help!Breathing techniques when shared and understood in calm moments, can be a helpful resource to avoid getting in higher or more intense moments of anxiety later.Try these with yourself or your child and see what works for you. It’s not for everyone, but it can actually help in the moment;Diaphragmatic Breathing (Deep Breathing):Inhale deeply through your nose, allowing your diaphragm to expand fully. Feel your abdomen rise as you fill your lungs with air. Exhale slowly and completely through your mouth, focusing on releasing tension. Repeat this process for several breaths, allowing yourself to feel more grounded and calm.4-7-8 Breathing:Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. This technique helps regulate your breath and induces relaxation by promoting a longer exhalation.Box Breathing (Square Breathing):Inhale deeply through your nose for a count of 4, hold your breath for a count of 4, exhale through your mouth for a count of 4, and then pause for a count of 4 before beginning the next breath cycle. Imagine tracing a mental square as you go through each step.Progressive Muscle Relaxation Breathing:Combine deep breathing with progressive muscle relaxation. Inhale deeply, tensing a specific muscle group (e.g., shoulders) for a few seconds. Exhale while releasing the tension and allowing the muscles to relax completely. Move through different muscle groups, releasing tension with each exhale.Mindful Breathing:Focus your attention on your breath. Inhale slowly through your nose, feeling the sensation of the breath entering your body. Exhale through your mouth, observing the sensation of your breath leaving your body. If your mind wanders, gently bring your focus back to your breath.These breathing techniques are powerful tools to help manage anxiety and promote relaxation. Practice them regularly, even when you’re not feeling anxious, to build familiarity and comfort with the techniques.Remember that everyone responds differently, so you may want to try a few to see which ones work best for you.