Diaphragmatic breathing is set out as a simple, practical calming skill for moments when anxiety, shallow breathing or rapid breathing start to build. The sheet explains how to use belly breathing with hand placement, counting and slow exhalation, making it useful for people wanting a printable breathing exercise for home, work, travel or support sessions.
This Relaxation Breathing PDF offers a clear, printable guide for using diaphragmatic breathing when anxiety, panic, shallow breathing or hyperventilation begin to feel difficult to manage. The exercise is also known as belly breathing, abdominal breathing or deep breathing, and uses a simple count of two to breathe in, two to hold and four to breathe out.
The sheet sets out an eleven-step technique covering posture, feet placement, relaxed shoulders and jaw, loosening clothing around the stomach, placing one hand on the chest and one above the stomach, and noticing that the lower hand moves more than the upper hand. It also reminds readers to practise regularly, leave at least 30 minutes after eating, and return slowly to the present after completing the exercise.
It may be useful for adults, older teenagers, anxiety support workers, counsellors and wellbeing practitioners who want a straightforward calming skills worksheet. It can be downloaded, printed and used in one-to-one support sessions, kept in a wellbeing folder, added to a self-care plan, or used as a prompt for home learning and everyday practice in places such as work, public transport or waiting rooms.
Use the PDF as a gentle reminder of the breathing steps whenever a calm, structured exercise would be helpful. This resource was created by MindWell Leeds.
