Breathwork techniques for instant calm during a stressful day

One in five Australians experience mental health issues each year, with stress and anxiety being major contributors.

Given the current state of the world, it's no wonder many of us are feeling overwhelmed. The property market is transforming, and first home buyers are getting cold feet. Meanwhile, the Socceroos' recent World Cup penalty shootout disappointment has left many fans reeling. In this chaotic environment, finding ways to manage stress and anxiety is crucial.

In Canberra, locals are turning to mindfulness and meditation practices to find calm in the midst of chaos. The Australian National University (ANU) and University of Canberra (UC) offer a range of wellness programs, including meditation and yoga classes. Beyond Blue ACT provides support and resources for those struggling with mental health issues, and parkrun Tuggeranong offers a free weekly 5km run and walk event to promote physical activity and social connection. For those looking for a more serene environment, the Lake Burley Griffin running and cycling trails provide a peaceful escape from the city.

Local Initiatives

The ACT Government has invested $1.2 million in mental health services in the past year, including the expansion of the ACT Health's Mental Health Community Outreach Program. This program provides support and resources for individuals experiencing mental health issues, including stress and anxiety. According to data from the Australian Bureau of Statistics (ABS), in 2020-21, 65% of Australians reported using a mental health service or strategy to manage their mental health, with 21% using meditation or yoga.

A 10-minute breathing exercise can cost as little as $0, using free online resources such as the Smiling Mind app, which has been downloaded over 2 million times since its launch in 2012. Alternatively, a 60-minute meditation class at a local studio, such as Yoga House in Braddon, can cost around $20. With the average Canberran spending around 45 minutes per day commuting to work, incorporating breathwork techniques into daily routines can be as simple as listening to a guided meditation during the daily drive.

Practical Advice

So, what can you do to start using breathwork techniques to reduce stress and anxiety? Start by setting aside just 5 minutes a day to focus on your breath. Find a quiet spot, such as a park or a room in your home, and sit comfortably with your eyes closed. Inhale deeply through your nose, hold your breath for a few seconds, and exhale slowly through your mouth. Repeat this process several times, focusing on the sensation of the breath moving in and out of your body. With regular practice, you can reduce stress and anxiety, and improve your overall mental wellbeing. Whether you're a student at ANU or a professional working in the city, incorporating breathwork techniques into your daily routine can have a significant impact on your mental health.