Claire Suicide Call Back Service Virtual Assistant

Claire Virtual Assistant - Breathing exercise

18-Apr-2019

Claire is a virtual assistant, designed by the Suicide Call Back Service.

Using artificial intelligence, Claire can support you in getting the help you need as quickly as possible, finding information and self-help resources that can help you address your needs.

Claire was first launched on the Suicide Call Back Service website at 1pm, 26 March 2019. Created with over 60 years of knowledge and experience in mental health, pre-loaded, Claire continues to learn every day. For example, today Claire learnt that 10% of all interactions to date have been helping those that are worried about someone. If you are concerned or worried about someone and would like to better understand the suicide warning signs to look out for, you can find information here: https://www.suicidecallbackservice.org.au/resources/worried-about-someone/

People come to the Suicide Call Back Service website for lots of different information. One thing Claire can help with is, is to teach breathing skills. Claire has a pre-loaded breathing skills program designed to help you to feel calmer if you are feeling stressed or overwhelmed.

When feeling stressed and overwhelmed, a common experience is to feel a little more keyed up, and perhaps find it hard to wind down. You might notice that you hold your breath, or your breathing changes, or you struggle to get off to sleep. Relaxation is about connecting the body and the mind in a way that can reduce your levels of stress and anxiety. Relaxing by taking deep breaths actually helps to calm the firing neurons in your brain. Whereas short, rapid, shallow breathing increases tension and can amplify stress.

If you are in a spot where you’re free to focus, you can practice now. To begin, spend the next 20 seconds noticing your breathing. Is it quick or slow, short and shallow, in your chest, or deep, right down to your diaphragm and belly?

Find a comfortable position and put one hand on your chest and another on your stomach, over your belly button. You can either close your eyes or focus on an object. Begin by taking a slow breath in through your nose, so that it reaches your bottom hand over the belly button. Keep the hand on your chest still. Hold that breath and count to three. Then slowly release the breath out through your mouth. Once you’ve exhaled, hold your breath again for three seconds, then repeat this process until you feel a little calmer.

Allow your jaw to relax, and allow sensations of heaviness to flow downward from your shoulders, throughout your body.

Rehearse 10 deep breaths like this each day.

A great thing about learning this relaxation technique, is that it’s free for you to use, and do anywhere! Once mastered, being able to relax is a useful stress management tool to have in your locker.

Please note, whilst Claire does her best to provide you with resources relevant to your needs, conversations are not monitored by our counsellors. To speak to a counsellor directly, please call 1300 659 467, and remember, if there is an emergency, call 000 immediately.

 

The Suicide Call Back Service recommends using Chrome, Safari, Firefox or Edge desktop browsers for best performance with the virtual assistant.

 

If you need to talk to a counsellor, call Suicide Call Back Service 1300 659 467.

If it is an emergency, dial 000.