Emergency

If you are faced with an emergency in between sessions, please contact the appropriate emergency or crisis support service from the list below.

In a life threatening situation, call 000 without delay.

Lifeline 13 11 14
Lifeline SMS 0477 13 11 14
Mens Line 1300 78 99 78
Kids Helpline 1800 55 1800
13 Yarn (First Peoples) 13 92 76
Suicide Call Back Service 1300 659 467
1800Respect (Domestic Violence) 1800 737 732
Elder Abuse Help Line 1300 651 192
Financial Counselling Australia 1800 007 007
Eastern Health Crisis and Assessment Team 1300 721 927

Conscious Breathing (4 x 4 x 4)

Grounding (5.4.3.2.1) Techniques

These techniques, when used in combination, help to calm over breathing, return your nervous system to a balanced state and reconnect you with the present moment (the here and now).

They are useful when experiencing emotional or physical overwhelm, such as feeling anxious, panicked, or experiencing the world around you through a fog or from a distance.

Commence with some conscious breathing to help rebalance your nervous system:

Inhale for a count of 4
Exhale for a count of 4
Repeat 4 times (or until you feel your breath has returned to a relaxed, natural rhythm)

Ground

To bring you back into the here and now, notice and describe to yourself...

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

Additional Breath Techniques

Calming Breath

Emphasise the exhale, making it twice as long as the inhale

(Inhale for a 4 count through nose, exhale for an 8 count, through pursed lips, like you are blowing out a candle)

Energising Breath

Take a long slow inhale then rapidly expel all air in a short, quick burst

Advanced Breathing Technique

Box Breathing

Box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience.

Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs
Step 2: Hold your breath for 4 seconds.Try to avoid inhaling or exhaling for 4 seconds
Step 3: Slowly exhale through your mouth for 4 seconds
Step 4: Repeat steps 1 to 3 until you feel re-centered

Daily Wellness Technique

5 Point Check In

A 5 Point Check In is a powerful but simple technique that can assist you to scan, orientate and adjust yourself to the present moment.

Five stones balancing on top of each other.jpg

Mind: Observe thoughts, mental focus or clarity (i.e. intrusive, tired, curious)
Body: Notice sensations (i.e. tension, tingling, temperature, ease)
Breath: Holding or restriction
Emotions: Feelings and associations
Energy: Fatigued or energised

Having observed and scanned the 5 points you will have oriented more to the present moment and can now adjust those points that might need a boost.

(i.e. you might choose to jump around or move your body to raise you energy level, undertake the box breathing technique to relax your breathing or raise your curiosity level).

Pausing regularly throughout your day to undertake a quick 5 Point Check In will help you improve your noticing and regulation skills, whilst assisting you to function well and inline with your daily intention.