There are many breathing techniques and practices to find inner balance, get rid of anxiety, and come to your senses. Let's consider some of them, informs Ukr.Media.
Exercise #1
The goal is to increase the concentration of carbon dioxide in the body. It may seem strange, but it has a calming effect. Also, additional concentration on breathing and changing the usual “pattern” activates the prefrontal cortex. It, in turn, reduces the activity of the center responsible for fear. At the same time, the feeling of lack of air should not be strong and cause significant discomfort.
It is necessary to alternate normal breathing with delays.
- Breathe normally for 10 seconds.
- Exhale and hold your breath for five seconds.
- Breathe again for 10 seconds as usual.
- Then exhale again and hold your breath for five seconds.
Continue at this pace for about five minutes. Breathe through your nose.
If the five-second hold is too difficult, reduce it to 2-3 seconds. It is recommended to perform the exercise no more than six times during the day.
Exercise #2
If you don't achieve the desired effect during the first practice, try another option.
During this exercise, you need to breathe very slowly and smoothly.
- Sit down and pull the top of your head up, but don't lift your chin.
- Place your hands on your hips.
- Feel your ribs and belly expand as you inhale, as the air passes through your nostrils. As you exhale, relax.
- After a few such inhales and exhales, start breathing as smoothly as possible so that you practically don't feel the air passing through your nose.
During the process, you should feel a slight sensation of shortness of breath. If nothing happens, inhale less air. You should breathe only through your nose.
Exercise #3
Another technique is smooth, deep breathing. Its goal is to activate the respiratory centers in the brain. When they are engaged, the anti-stress system is also activated, which, among other things, reduces the level of pain in the body.
- Take a comfortable position: straighten your back, do not tense up so that nothing interferes with your lungs.
- Start with regular inhales and exhales and gradually increase the amplitude: take a deep breath in smoothly and slowly, and then exhale just as slowly. Feel how your lungs expand to the limit as you inhale, and when you exhale, there is no air left in them at all.
- During the exercise, concentrate on your breathing.
Джерело: ukr.media
