Practice Example

Recommendations, tips and best practice examples during the Coronavirus pandemic: Hygiene experts report on their daily work in health facilities.

01.04.2020
JUST TAKE A DEEP BREATH

Effective breathing technique for reducing stress

01.04.2020Practice Example // Health

Effective breathing technique for reducing stress

When it comes to caring for COVID-19 patients, a lot revolves around breathing: Breathing while wearing an FFP mask can be strenuous and this is very stressful for patients experiencing shortness of breath. Targeted breathing technique that can help to reduce stress.

The Covid-19 pandemic puts healthcare workers in what is probably an unprecedented situation. Many of the staff face the problem of balancing scarce resources and their own safety needs with their demands for good patient care. This is on top of practical stresses such as working with protective masks and visors and the risk of contamination, e.g. when Discarding protective equipment.

If you begin to feel overwhelmed, it helps to take care of yourself and just take a deep breath. The breathing technique we are going to show you is easy to do while sitting in a quiet corner of the lounge or on a bench outside. Just taking a few minutes out is enough to make you feel calmer and more energetic.

Simple breathing techniques for reducing stress

Sit on a chair with your spine in an upright position. Make sure your shoulders are relaxed, your hands rest loosely on your thighs and your feet are on the ground.

  1. Close your eyes and focus on the point between your eyebrows.
  2. Breathe in deeply for three breaths and then breathe out completely.
  3. Now you can start with the breathing technique:
    • Breathing in: Divide inhalation into eight equal segments (short “sniffing” breaths).
    • Breathing out: Divide exhalation into eight equal segments as well. Focus entirely on your breathing.

      Inhalation and exhalation take place at “intervals”: The air is completely exhaled on the 8th breath out.

      Duration of breathing: Start with 3 minutes and increase to 11 minutes.
  4. Final step: Inhale deeply, hold your breath for a few seconds and then exhale fully.
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