Simple Anxiety & Breathing Techniques
It is completely normal to experience feelings of worry, uncertainty, or overwhelm during IVF treatment. The hormones used during treatment, combined with the emotional investment in each stage of the journey, can increase stress levels.
While stress alone does not cause infertility or prevent IVF from working, chronic stress can affect sleep, digestion, energy, mood, and your overall wellbeing. Learning simple techniques to calm your nervous system can help you feel more in control throughout treatment.
1. Box Breathing (2–5 minutes)
This is one of the quickest ways to reduce anxiety.
- Breathe in through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Slowly breathe out for 4 seconds.
- Hold for another 4 seconds.
- Repeat for 5–10 rounds.
Imagine drawing the four sides of a square as you breathe.
2. Physiological Sigh (30 seconds)
Research shows this breathing pattern can rapidly reduce stress.
- Take one deep breath in through your nose.
- Before breathing out, take a second smaller inhale.
- Slowly exhale through your mouth until your lungs feel empty.
- Repeat 3–5 times.
3. Legs Up the Wall Pose (Viparita Karani)
A gentle restorative yoga pose that helps calm the nervous system.
- Lie on your back with your legs resting up a wall.
- Place a cushion under your hips if comfortable.
- Rest your arms by your side.
- Stay for 5–10 minutes while breathing slowly.
- Avoid immediately after egg collection if uncomfortable.
4. Five Senses Grounding Exercise
When anxious, identify:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This gently brings your mind back to the present.
5. Progressive Muscle Relaxation
Starting with your feet:
- Gently tense each muscle group for 5 seconds.
- Relax for 10 seconds.
- Work your way slowly up your body.
- Notice the feeling of relaxation after each release.
6. Positive Visualisation
Spend five minutes imagining your body as a calm, nourishing place.
Visualise:
- healthy blood flow to your uterus
- your body responding well to treatment
- feelings of confidence, hope and calm
Remember that this is about promoting relaxation rather than trying to control the outcome.
Daily Calm Checklist
✓ Spend 5–10 minutes practising breathing exercises.
✓ Take a gentle walk outdoors.
✓ Limit time spent searching fertility forums if they increase anxiety.
✓ Speak kindly to yourself.
✓ Accept help from family and friends.
Small daily habits can make a meaningful difference to how you experience your IVF journey.
Helpful Resources
- Mindfulness App: Insight Timer (free)
- Meditation App: Balance
- Meditation App: Calm
- NHS Every Mind Matters – https://www.nhs.uk/every-mind-matters
- Fertility Network UK – https://fertilitynetworkuk.org
Remember: You do not have to navigate IVF alone. Looking after your emotional wellbeing is an important part of looking after your overall health. Make sure you have your weekly acupuncture session booked in with me to help reduce your stress levels, please remember I am here to help.