Psychology Session
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In the UK

1-10 people live with and anxiety disorder.

Have you been diagnosed with Anxiety or an Anxiety Disorder? 

Are you feeling overwhelmed?  And are you looking for help? 

Below are some helpful 'Anxiety reducing breathing techniques' to get you started. 

I also recommend the book Mastering Anxiety by The Human Givens. 

If you would like to book in for a one to one therapy appointment please get in touch. 



Some symptoms of Anxiety:

Shortness of Breath, Dry Mouth, Difficulty Swallowing, Chest Pain, Palpitations, Headaches,

Dizziness, Worrying Thoughts, Feelings of Doom, Irritability, Hypervigilance, Poor Concentration, Numbness/Tingling, Muscle Tension, Tremors, Sweating, Nausea/abdominal Disturbance, Sexual Dysfunction, Menstrual Disturbance, Frequent Urination and Insomnia.

Immediate Help for Anxiety 

Breathing techniques:

7-11 breathing

Breathe in through the nose for a count of 7. 

 Breathe out though the mouth for a count of 11 

Repeat until feeling more relaxed

If you are particularly anxious or having a panic attack breathe in and out of the nose only 

 if this seems too difficult make the count lower 4-7

Box Breathing 

Breathe in for a count of 4, pause for count of 4 , breathe out for count of 4, pause for count of 4

Repeat until you are feeling more relaxed. 

If you would like to learn other techniques to reduce anxiety please get in touch.


Let’s Work Together

Butcombe Wellbeing Centre 

The Batch 



Tel: 07855 858 350

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