Not A Stigma: Your Mental Health Resource
At Not A Stigma, we believe that understanding mental health should be accessible to everyone. Our mission is to provide clear, digestible information that empowers individuals to seek help without fear or shame. Whether you're looking for immediate support or long-term strategies, our resources are designed to meet your needs and help reduce the stigma surrounding therapy and mental health. Join us in creating a community where asking for help is a sign of strength, not weakness.
I CANNOT be told to breathe one more time.
Why It Works
It talks directly to your nervous system. Stress manifests in physical symptoms such as a fast heart rate and shallow breathing. Breathing is one of the only things you can control directly. When you focus on your breath, your heart rate decreases and muscles relax, which puts your body in a physical sense of calm.
Anxiety Loop
Having symptoms of anxiety or panic can create a loop. From anxious thoughts, to fast breathing, to more anxiety, to faster breathing. By intentional breathing, you interrupt that loop and reduce body tension, which makes thoughts feel less intense.
Being Present
During times of panic, it is common to replay the past or worry about the future. Focusing on breath brings you to right now, which can reduce the overwhelming feeling.
Over Time
Practicing breathwork outside times of panic can be beneficial as well. The effort can lead towards lower baseline stress levels, improved emotional control, and make mood swings less intense. Effectively training your body to calm down more easily.
Where can I find help?
Not A Stigma is not a doctor, nor run by doctors. If you are in a medical emergency, call 911. If you believe you need longer term mental health help, there are many differnet therapy options. Not A Stigma offers quick-fixes that may be more effective than you think.
Different Breathing Techniques
Inhale for 4 seconds. Exhale for 6 seconds. Longer exhales tell your body to relax
"Long Exhale" breathing
Inhale 4 seconds. Hold 4 seconds. Exhale 4 seconds. Hold 4 seconds. Repeat for a few minutes
Box Breathing
Inhale through your nose for 4 seconds. Hold for 7 seconds. Exhale slowly through your mouth for 8 seconds.
4-7-8 Breathing
Put one hand on your chest and one on your stomach. Breathe in slowly through your nose. Try to make the hand on your stomach rise higher than your chest. Exhale through your moth.
Belly Breathing
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