About this resource
Counsellors asked for a breathing resource for adults. This handout teaches slow breathing, longer out-breaths, box breathing and the physiological sigh in simple steps, with safety notes.
Purpose
Four simple breathing techniques for adults, with steps, when to use each one, and safety notes.
Who it is for
Primary profession: Counsellors and therapists. Also relevant for psychologists, social workers, youth workers, allied health and multidisciplinary teams, occupational therapists.
Client or participant group: Adults and young people.
Practice setting: Private practice, community and organisational settings.
Suggested uses
- Anxiety and stress work
- Panic and grounding
- Group programs
Instructions for practitioners
- Practise a technique together in session.
- Ask which one the person likes, and when they could use it.
- Check for any health conditions or trauma responses.
Accessibility considerations
Clear headings and tables. The Word version can be edited and filled in on screen.
Scope and limitations
A self-help skill, not a treatment on its own. It is not a substitute for medical care.
Research basis
Reviews and trials suggest that slow, structured breathing can reduce stress and improve mood. Effects are modest, and breathing practice supports rather than replaces other treatment. Relaxation training, including breathing and muscle relaxation, reduces anxiety across a range of groups.
- Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
- Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432. https://doi.org/10.1038/s41598-022-27247-y
- Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry, 8(1), 41. https://doi.org/10.1186/1471-244x-8-41
- Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
What is included
A 2-page printable A4 PDF, including a practitioner notes page with the research basis (version 1.0).
Originality
Original Practitioner Plus content: wording, activity structure, layout and icons were created for this resource. No third-party worksheets, illustrations or text were reproduced. Written for Practitioner Plus from the sources in the research basis.
