Breathing

Breathing techniques

Breathing can affect the way you feel. So you need to learn how to control your breathing.

{{:breathing.jpg?200 |}}This simple exercise will help you control your breathing by breathing deeply and slowly and counting numbers. As it is the case with any other exercise you have to practice these many times before they become part of your strategies to control your anxiety. When you will learn to control your breathing whenever you feel anxious, it will be easy to put yourself into a relaxed condition within a few minutes.

When you start to feel anxious, force yourself to start breathing slowly by using your stomach muscles rather than your chest muscles. Start to breeze in slowly and deeply. As you breathe in; count in your mind numbers 1001, 1002, 1004, 1005, 1006, up to 1010. Push your stomach out. As you breathe in hold your breath for a second or two. Then breathe out slowly.

Repeat these breathing exercises for about five minutes every day and whenever you feel anxious or worried. When you start to practice this exercise; you may find that you are unable to reach more than 1003, however as your practice more and you may get used to holding your breath longer and find yourself reaching out to 1010.

This breathing exercise will help you to relax, and you can condition yourself to relax by visualising in your mind an image which you recall whenever you need to relax. If you combine these visual or mental image with the breathing exercises both will be linked with relaxation and you will be able to get into it relaxation only by controlling your breathing.

Every day, practice the simple exercise below and you will soon be able to control your breathing whenever you start to feel anxious.

Breathing exercise

As soon as you begin to feel anxious, force yourself to start breathing slowly by using your stomach muscles

  1. Start to breathe in slowly and deeply. As you breathe in, count in your mind: 1001, 1002, 1003, 1004, 1005, 1006. Push your stomach out and your breath in.

  2. Hold your breath for a second or two.

Repeat the breathing exercises for about five minutes every day, and again whenever you start to feel anxious or worried.