6. Empowering yourself through support and self-care

Relaxation techniques

Relaxed breathing

The goal of this technique is to slow down your breathing, especially when you are exhaling.

Steps for relaxed breathing: breathing animation

  1. Choose a word that you associate with relaxation, such as calm, relaxation or peace.
  2. Inhale through your nose and exhale slowly through your mouth. Take normal breaths, not deep ones.
  3. While you exhale, say the relaxing word you have chosen. Say it very slowly.
  4. Pause after exhaling before taking your next breath. If it’s not too distracting, count to four before inhaling each new breath.
  5. Repeat the entire sequence 10 to 15 times.