Change from anxiety to calm by changing the way you breathe.
These techniques can help you quickly reduce anxiety and improve oxygen flow to the brain which helps you to think and behave in a calmer way. The aim is to take your body’s response from adrenaline charged to peace and release.
- Look in the mirror. Place one hand on your chest and one on your lower rib cage and take a breath. Observe whether your chest rises or your ribs expand sideways. When most of the movement is chest upwards sometimes even raising the shoulders, your breathing will increase feelings of anxiety or pressure.
- Stand with your feet a little wider than your hips. Gently bend knees slightly. Cross your arms gently and lean forward with rounded shoulders. Then imagine breathing the air through a sizeable hole in your back. Can you feel your rib cage moving sideways as the air enters?
- Stand up straight again and place your right hand on your right rib cage. And left hand on the side of your left rib cage. Very gently push the rib cages together and take a breath using the air to push the rib cage out to the side again. Then take in your breath and breathe out slowly through your mouth making a sighing, a deep hom or a shushing sound. Eventually you will find you can breathe in and out through the nose. But first practice breathing out through the mouth. Take 10 seconds to completely finish breathing in and out.
- Once you have mastered these imagine you have a little skier on your nose on a ski slope with white undulating snow sloping gently down before you and tall pine trees on either side. Place your right hand on your lower rib cage and your left hand against your lower left rib cage. And lower your arms against the body. Tale a breath and start the sighing or shushing sound through your mouth. The little skier takes off the sound can become the sound of skies as they take off through the snow into the wide open country side.
- Freedom and exhilaration, experience the clean air and the feeling of freedom. Aim for the sounds to take 10 seconds.
- This exercise can take about 5 minutes but if you feel dizzy resume natural breathing. Repeat the exercises several times a day and evaluate the difference it makes to the way you feel.
- Need more help please contact Elizabeth Schiemer at Salamander Bay Natural Health Services.