Ryman team wellbeing

Written by Ryman Academy
on July 30, 2020

Breathing slowly and deeply into our belly can be instantly calming in stressful situations.

It works by relaxing our neck, shoulders, voice, and abdomen, and decreases our heart rate, as well as improving our spinal movement. 

Here's some simple pointers to follow:


  • Straighten your posture and relax your face
  • Breathe through your nose
  • Breathe out slowly over 4 seconds - focus on your belly retracting
  • Breathe in slowly over 4 seconds - focus on expanding your belly
  • Repeat as necessary

Everyone has situations in which they typically feel more pressure. Common examples that provoke nervousness, butterflies, a racing heart or other physical symptoms of stress include:

  • Public speaking, such as delivering presentations
  • Dealing with unpleasant people
  • Exams or tests
  • Interviews
  • Identifying these situations and applying the breathing techniques will assist in making you more relaxed and quickly restore your resilience at any time. 

Insight Timer

  • Insight Timer is a smartphone app and online community for meditation. The app features guided meditations, music and talks posted by contributing experts. The app made Time magazine’s list of 50 best apps for 2016. Insight Timer is free to download from the App Store and Google Play Store


Calming breathing techniqueshealthinfo.org.nz

Videopractice breathing

Calm - app for sleep, meditation and relaxation

Article – Breathing techniques for controlling stress

TedTalk – Breath – how 5 minutes can change your life – Stacey Schuerman




For more information about these resources, feel free to contact the People Development team – peopledevelopment@rymanhealthcare.com

To view the latest information about COVID-19, head to https://www.rymanhealthcare.co.nz/coronavirus-updates

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