STRESS: HOW TO CALM DOWN QUICKLY [part.2] Your breathing | factsabouthealth
STRESS: HOW TO CALM DOWN QUICKLY [part.2]
Your breathing under stress determines your emotional state. In moments of anxiety, breathing increases and becomes superficial. Normally from 9 to 15 breaths and exhalations per minute, but in a state of severe stress or panic attack, the number can increase to 25-30 exhalations.
Heartbeat, which makes a person even more anxious. Conversely, when breathing slows down, your heartbeat slows down, which contributes to calm and relaxation. Frequent breathing under stress leads to hyperventilation of the lungs and unpleasant physiological changes.
Fast breathing causes a heartbeat increase, which makes a person even more anxious. Conversely, when breathing slows down, your heartbeat slows down, which contributes to calm and relaxation. Frequent breathing under stress leads to hyperventilation of the lungs and unpleasant physiological changes.
Belly breathing:
Put your hand on your abdomen and feel whether the abdomen is moving during breathing. Imagine that there is a balloon in your stomach. As it inhales, it inflates and the stomach stretches. As you exhale, the ball descends and the abdomen shrinks in size.
Pay attention to the fact that exhalation occurs by itself: nothing needs to be done for this. You just relax your muscles, and as a result there is an exhalation. It doesn’t need to be forced, straining muscles and exhaling with tension. Let the exhalation happen by itself, gently and smoothly.
Breathe with this technique for 1-2 mins, and when you get used to this type of breathing, start to lengthen the exhalation a little, so that it becomes longer than inhalation. In this exercise, it is necessary to strive for a deep soft breathing of the abdomen, the duration of exhalation should prevail over the duration of inhalation.
Breath holding
Somebody get help by such practices as breathing retention for 10-15 seconds and at this point slightly drive fingertips on the lips - it activates parasympathy. You can repeat it for 3-5 minutes.
Speaking emotions
Speaking your emotions also helps, just confess to yourself all the nightmare you're experiencing at the moment.
Exercises
A quick way to get rid of tension and activate the parasympathetic nervous system is to perform stretching exercises and breathe deeply. Suppose you're in an office or in a living room, you have no more than five minutes to complete the exercise.
Stand up straight, your legs are on the width of your shoulders. Bend over and reach your hands to your toes. Feel how the muscles stretch. Slowly straighten up, raise your hands to the sides and up in the shape of the letter V.
Take a deep breath. Standing straight with your hands raised, hold your breath for ten seconds, and then slowly lower your straightened hands. Do a deep exhalation, try to exhale more than you can. repeat again.
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