What Techniques for breathing you’ve used to cope with stress & Anxiety?
While it’s natural and you can’t stop stressors from coming your way,
there are Techniques for breathing, you can do to manage your body stress response so you can feel better quickly.
If you’re a human person, you have stress in your life.
The way you breathe affects your body.
Techniques for breathing are a good way to relax, reduce anxiety,
and relieve stress.
-The Brain-Body Connection.
-Your Breath as Powerful Tool
-Fight or Flight Response
1. Abdominal Techniques for breathing
2. The Power Exhale
3. The 4, 7, 8 Techniques for breathing
The sympathetic and parasympathetic nervous systems regulate
how the body deals with stress.
During a stressful or dangerous situation, the sympathetic nervous system goes into fight or flight, triggering the adrenal glands to secrete the hormones that increase blood pressure and heart rate.
Breathing deeply and mindfully helps stimulate the parasympathetic nervous system to trigger this response.
Some simple Techniques for breathing can make a big difference if you make them part of your regular routine.
Your Breath Can ease stress and make you feel less anxious.
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.
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,
-Partial loss of hearing systems
Interesting Fact: When in Fight-flight response you run faster
than you normally can 🙂
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.
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.
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.
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.
It’s all about how much Self-Aware we are.
I believe that our brains can affect how healthy our bodies are!
When the brain sends a message to our body when stressed,
immediate fast breathing, high pressure starts happening to us.
We can decrease and defeat all of our problems by deep breathing
and relaxing our body.
Hope you learn something useful, Now over to You,
What techniques or exercises you’ve tried so far?
What’s working best for you to relax in demanding times?
I would love to connect & hear other opinions, tips & information
how can we improve constantly and be More Self-Aware!
Personal Growth Material Resources:
– Blinkist 7 Days Free Trial
– Amazon Audible 30 Days Free Trial
– Amazon Kindle-Unlimited Ebooks
– Discipline & Power of Habit-Brian Tracy Free Ebook
– Self Confidence Assessment
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