The breathing rhythm has a direct impact on the mental state, so breathing exercises can be used to calm the mind and induce a calm state. Here is a breathing technique that will instantly calm you.
In situations where you feel threatened at the subconscious level, the adrenal glands release adrenaline and cortisol – the stress hormone. These hormones accelerate heartbeat, breathing and also increase blood sugar levels. At such times, the feeling of restlessness occurs, blood pressure increases and anxiety is set.
By consciously controlling your breathing by practicing a breathing exercise, you will be able to relax and combat anxiety instantly.
The breathing technique is extremely simple, but very effective in bad situations, where we feel like we lose ourselves.
Close your eyes, then inhale throw the nose by counting to 4. Focus your attention on the air that penetrates the lungs.
Then keep your breath until you count again at 4.
Exhale easily, counting to 4. Exhaling can be done throw the mouth.
Repeat this step for 4 minutes.
At the end of the exercise, the calm state will already be settled and symptoms of anxiety will disappear. To get the most out of the beneficial effects of practicing this breathing exercise, you should consider the following tips:
Go in a quiet place when practicing this exercise – it can be a corner of a room or the toilet of a public place, it is important to have some peace.
Place a hand on your stomach to ensure that you are performing abdominal breathing – this means that when you inhale the abdomen should swell, and when you exhale, it should be normal.
Try to relax your muscles all over your body when practicing this breathing exercise
You can use this technique to relax in stressful moments, but you can also use it to increase your concentration and improve performance at work.
