Welcome to Healthy Dudley. This is the new public health website.

Relaxation and breathing

On this page you will find some links for relaxation and breathing techniques. These useful tools can help manage common symptoms of a long-term condition. The techniques aim to calm the body and mind.

Please note: Before any new exercise, speak to your doctor if you have health problems, or concerns. Some exercises may not be suitable for people with severe mental health problems.


Here are some useful links for relaxation techniques:

Guided imagery – a technique which allows you to divert your mind away from troublesome symptoms. Taking you to another peaceful time and place.

Muscle relaxation – a technique which involves scanning your body to find and release muscle tensions.

Mindfulness – a technique which encourages you to focus your mind, and to observe and accept ‘life’ in the present moment.

Distraction – a technique which focuses the mind on something other than the troubling symptoms


Diaphragmatic breathing

  1. Place one hand on your stomach right above your belly button. Place your other hand in the middle of your chest on top of your breastbone. Take a breath. Notice how it feels.
  2. Breathe in through your nose. Feel the hand on your stomach rise as you breathe in.
  3. Slowly breathe out, through pursed lips. Feel your abdomen lower as you breathe out.
  4. Continue breathing and focus your mind and breaths on areas that are tense or painful to relax.

Take a moment to notice how different your body is already feeling. Notice how much better and more relaxed you feel.