Caution: Some people get dizzy the first few times they try these techniques for breathing!
If you begin to breathe too fast or feel lightheaded, slow your breathing. But Don’t quit because you may be scared or dizzy or feeling strange.
-Fight Or Flight Response
When you’re under stress or anxiety, the body reacts with the fight-or-flight response.
This response prepares the body for anticipated conflict or danger by going into a state of alertness or readiness.
This natural response keeps the body out of harm’s way.
When you are in this response some parts of your body automatically shut down, optimizing your surviving basic needs and functions.
For Example : -Acceleration of heart and blood pressure, -Tunnel vision -Partial loss of hearing systems –Shaking
Interesting Fact: When in Fight-flight response you run faster than you normally can 🙂
1. Abdominal Techniques for breathing
You can lay down, sit, stood, whatever is comfortable for you. I do this exercise for about 5 minutes laying down with my eyes closed.
How it’s done: With one hand on the chest and the otheron the belly, take a deep breath (inhale) with your stomach in through the nose, ensuring you’re not breathing in with your chest. (Your stomach should pump up, not your chest)
Try To keep the air 2-3 seconds before exhaling. Exhale by your stomach going backward,and chest going partly forward.
Optimal Daily Breaths: Seven to 10 deep, slow breaths or 5 minutes each day to experience immediate liberating experience and reducing heart rate and blood pressure.
2. The Power Exhale
This exercise works best before an exam or any stressful event. But those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath.
Before doing this exercise find one word or phrase, which you’ll mentally repeat only during exhaling. (You can choose not to repeat anything, just focus on your breath)
I show you what works for me so feel free to be creative and see what fits best for you! 🙂
The main thing is timing your breaths. So you’ll go 20 % Inhale, 80% Exhale.
It’s more like 2 seconds Inhale, Than 8 seconds slowly breezy exhale.
Doing this you give feedback to your Nervous System that you are in a relaxed zone and state, so he automatically starts to operates that way.
I do 10 series of the Power Exhale exercise daily,and has an amazing impact on my behavior, state and destroys mood swings.
3. The 4, 7, 8 Techniques for breathing
The last technique I mostly use for sleep, and it is proven scientifically that this techniques for breathing helps a lot, especially during night time.
Close your eyes if they’re open. Take a few big, deep breaths. Breathe in.
As you do that, count to 4. Exhale slowly counting to 7. While you’re doing it, imagine that the air leaves with your stress and tension.
Finally, count to 8 before Inhaling again. Imagine that the next air you take is filled with a sense of peace and calm.
I know that this (Imagination) might sound funny for some people to do or even try it, but Lack of Imagination, simply means you’re not giving your brain basic & useful information of what you want & expect to Happen.
This means that our mood, feelings, attitudes or thoughts can positively or negatively affect our biological functioning.
Disclaimer: To be fully transparent I inform you, some of the links above are affiliate links, meaning if you click on these links and purchase, I can receive a commission(no additional cost for you) and this is how I am compensated for the time, energy & effort that I put into creating & publishing content.I only promote or link to products and services I personally use, tested, trust & recommend.