Breathe Well

There are small actions you can take—even while driving—that will help you breathe better.

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  • The way we breathe can help our physical and mental health.
  • Breathing well impacts your overall health and your body’s ability to function.
  • Breathing deeply slows down the heart rate which signals your brain to relax. The brain then sends this message to your body.
  • Inhaling deeply tops up the oxygen in your body and can increase physical energy.
  • Exhaling deeply can reduce levels of stress hormones in the blood, as well as remove lactic acid from muscles.
  • Controlling your breathing calms the whole nervous system, helping you to feel less stressed and more focussed.

Want to know more, call 1800 464 327 or email

Take three deep breaths hourly.

  • This releases stress from your body.
  • Breathe into your belly, pushing your ribcage out to fill the tops of your lungs.

Breathe through your nose.

  • Breathe in and out through your nose.
  • Doing this cleans, heats and moistens the air so your lungs can top up the oxygen in your body more easily.

Slow your breathing.

  • Slow your breathing, aiming for six breaths (in and out) per minute.

Want to know more, call 1800 464 327 or email

For instant stress relief that you can do with your hands on the wheel:

  • Breathe in deeply and slowly through the nose, as you lift your shoulders towards your ears.
  • Exhale with a big sigh through the mouth as you drop your shoulders back down.
  • Do this three times.

Want to know more, call 1800 464 327 or email

Belly breathing to relax you before you go to sleep:

  • Lie down and put one hand on your belly and one hand on your chest.
  • Inhale deeply through your nose into your lower hand on the belly. Feel the belly rise and expand.
  • Slowly keep inhaling to move the breath up and notice your upper hand on your chest rise.
  • Exhale slowly through the nose, moving the air away from your chest and then your belly. Notice your hands move down.
  • Consciously soften your jaw and your body.
  • Repeat this for two to three minutes.

Want to know more, call 1800 464 327 or email

Advanced practice:

  • Doing the above practice work yourself up to a count of 4 on the inhale and 8 on the exhale.

Want to know more, call 1800 464 327 or email

  • Try to increase your daily exercise. Exercise can increase the amount of oxygen your body receives.
  • Smoking can make you feel breathless. Reducing the amount you smoke will help you to breathe more deeply.
  • Turn on the filtered air in your cab to limit breathing in diesel exhaust fumes.

Want to know more, call 1800 464 327 or email


The information provided by Health in Gear (OzHelp Foundation Ltd) is general information only and does not take into consideration your own personal circumstances. Before acting upon any information provided, please consider if the information is suitable to meet your own objectives and seek health advice specific to your needs, if appropriate.

Accordingly, Health in Gear (OzHelp Foundation Limited) and its employees and agents shall have no liability (including without limitation liability by reason of negligence) to any users of the information provided for any loss or damage (consequential or otherwise), cost or expense incurred or arising by reason of any person using or relying on the information and whether caused by reason of any error, negligent act, omission or misrepresentation in the information.