Nerves Be Calm Breathing Technique

Stress Relief Solutions Add comments

I’m so happy to share another technique that I learned at a retreat I attended.   

I recommend that you start with the Video Guide for Calming the Mind and then add the next technique to your tool box of stress relief skills.

Instructions:

  • Sit up straight or do this standing up. Just make sure that your lungs are not constricted in any way
  • Place the tip of your tongue on the roof of your mouth and keep it there throughout the exercise
  • Breath out all of the air in your lungs through your mouth
  • Inhale through your nose – 4 counts
  • Hold your breath – 7 counts
  • Exhale slowly through your mouth – 8 counts
  • The rhythm of one round of breathing is this:
  • Inhale 1-2-3-4
  • Hold 1-2-3-4-5-6-7
  • Exhale 1-2-3-4-5-6-7-8
  • Immediately repeat 2 more times (3 rounds total)

Do not do this more than 2-3 times per day at first.  After a few days of practice, you might want to try 4 rounds, with 10 rounds being the maximum per sitting.

If you can, drink lots of water afterward.

Some people feel the calming effects right away.  Others have the opposite effect at first and then the system calms down after repeated use of this technique.

When to Use:

* Before sleep to relax
*Upon waking to bring oxygen into your body
Before doing anything you may have anxiety over
After an event or thought that induces anxiety

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Find out about The Magic Toolbox that has helped successful, creative professionals to get free from anxiety, worry and procrastination so they can feel calm, focused and motivated when taking on new challenges.

Audrey Sussman PhD works with successful business owners who get stressed, procrastinate or feel overwhelmed with all there is to do in growing a business.   She helps them to transform the inner-critic that causes anxiety and worry into a positive, life enhancing guidance system.

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