Worksheet
4 Essential Breathwork Techniques
The 4 Essential Breathwork Techniques Worksheet introduces clients to simple breathing practices for reducing stress, anxiety, and emotional overwhelm. Therapists can use this tool in session or as take-home support to help clients build self-regulation skills they can access anytime, whether grounding after triggers or finding calm in daily life.
How to Use the 4 Essential Breathwork Techniques for Anxiety Worksheet
This worksheet introduces four foundational breathwork techniques—box breathing, 4-7-8 breathing, coherent breathing, and sighing—to support emotional regulation and nervous system balance. Therapists can use it to demonstrate calming strategies during sessions or assign it as a self-regulation tool for clients to practice between appointments.
Who It's For
This worksheet is ideal for clients experiencing stress, anxiety, emotional dysregulation, or difficulty staying grounded. It’s particularly effective for clients who benefit from body-based strategies, including those who feel overwhelmed by cognitive tools or are engaged in somatic, mindfulness, or trauma-informed therapies.
Expected Outcomes
- Improved ability to regulate breath and reduce stress
- Increased awareness of the body’s role in emotional regulation
- Strengthened nervous system resilience through daily practice
- Greater sense of control and calm during emotionally challenging moments
Related Topics
References
Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1). https://doi.org/10.1038/s41598-022-27247-y
Frequently Asked Questions About 4 Essential Breathwork Techniques Resources
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