Using 'controlled breathing' you can slow your breathing down to a better rate. This helps to fend off uncomfortable physical feelings such as dizziness, chest pains, light headed ness, and shortness of breath that can be part of a stress reaction. This helps to stop the cycle of panic and the feeli
DurationManaging stress
Controlling your breath
Using 'controlled breathing' you can slow your breathing down to a better rate. This helps to fend off uncomfortable physical feelings such as dizziness, chest pains, light headed ness, and shortness of breath that can be part of a stress reaction. This helps to stop the cycle of panic and the feelings will pass.
Step 1
Try to get into a slower and stable breathing rhythm. A good rhythm is to breathe in for 3 seconds, hold this breath for 2 seconds and breathe out for 3 seconds. Make sure you don't take too big 'gulps' of air while doing this.
Step 2
It can be helpful to count to yourself as you do this (e.g. "in -2 -3 -hold for 2 -out -2-3).
Step 3
As you breathe, try to make sure that your stomach expands as you take each breath. This helps you stop breathing from the chest which results in short shallow breaths which can add to the problem.
Step 4
Repeat this action for a few minutes. The uncomfortable sensations should start to fade away.
This type of breathing can be used as part of a relaxation technique at any time. If possible it would be helpful to practice this breathing at times when you feel less anxious. This will mean you are able to master the technique for times when your symptoms are more troublesome.
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Founded in 1841, we transform lives through the power of education across the generations.
At York St John University we pride ourselves on our community and heritage.
We have been teaching people from across the world for 180 years. We are passionate about giving our students a teaching and learning environment that is safe, exciting, inclusive and inspirational.
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Our Strategy 2026 Refresh
In the year 2026 York St John will celebrate its 185th anniversary and 20 years of full University status. Our refreshed strategy sets out what we aim to achieve by then and how our mission, vision, values and priorities are helping us respond to a changing world.
To help you find ways of varying the pressures of your work that may be affecting your performance and to learn techniques to modify your emotions, behaviour and physical responses so that you can control the effects of stress.
Everyone faces stress in their life, but the ripple effect of COVID-19 has caused new sources of financial, social and physical stress that go far beyond the norm. These stressors are lasting and pervasive, approaching the point where they pose a threat to employee wellbeing if left ignored.
This course is for those whose role involves stressful situations or those who are responsible for colleagues who work under stress. The approaches covered during the day will benefit anyone who wants to remain calm and centred whilst effectively dealing with the stresses and strains of their job.
When daily pressures spiral out of control, the resulting stress impacts on our ability to manage the work-life balance and can result in physical ailments such as
This workshop is designed for anyone who wants to manage stress better or help others to do so. Based on medical research and proven techniques, this course will provide practical strategies on managing stress.
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