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I have a bio-complex yogahealthline, in which there is a breathing simulator. I use it to do breathing exercises. In addition to restoring my mental strength, it also helps me recover from the coronavirus, “breathing out” my lungs with exercises.
Hello Timofey. 100% of your anxiety includes thoughts in their various incarnations , for example, fear of failure, emotional anxiety, and so on. Thoughts can come and go on their own, but if you start to get hung up on them, it already turns into anxiety , and of course the usual inhaling and exhaling may not significantly change the situation. There are ways to calm down as much as possible.
1. Try to practice yoga, for example, there is a mystic philosopher, his name is Sad Guru, he talks about different yoga methods for different spheres of life, I am sure he will help you, and will tell you about possible breathing exercises for complete relaxation in different situations, in addition to you can do sports, running for example, the same as breathing exercises 🙂 but also the simplest old-fashioned way.
2. Sit on a chair and close your eyes, and slowly inhale through your nose to the end, and just slowly exhale through your mouth, at the moment when you are doing this, pay attention to your breathing, it will knock you out of anxiety or anxiety,and think to yourself about how it calms you, and repeat the exercise until you feel that your head will not calm down, well,or
Breathing pranayamas from yoga. Yes, even just full yoga breathing in combination with ujjayi perfectly helps to concentrate and calm down.
Take short breaths until you feel that you can no longer inhale. And then a slow, long exhalation. Repeat three times in a row.___
When we worry, it is a stressful state that occurs with the release of adrenaline into the blood, an increased heart rate, a person prepares ,mobilizes…an increased level of O2 in the blood is required so that the muscles can perform the action at lightning speed,With a deep breath, the CO2 content increases, which balances the O2 and the opposite effect occurs,the person calms down,the adrenaline decreases….
When we worry, it is a stressful state that occurs with the release of adrenaline into the blood, an increased heart rate, a person prepares ,mobilizes…an increased level of O2 in the blood is required so that the muscles can perform the action at lightning speed,With a deep breath, the CO2 content increases, which balances the O2 and the opposite effect occurs,the person calms down,the adrenaline decreases….
I'll add another technique.�
Take a deep breath of air, so that it first fills the lower lobes of the lungs, then the middle and then the upper ones.The inhale should be “undulating”. So 6 seconds. Then hold your breath for 5 seconds, and then exhale for 6 seconds at the same time, counting from bottom to top. Repeat until you calm down. The main thing in all this is to fully concentrate on the numbers and breathing, to abstract from the situation and listen to the silence, even where there is none.
At one of the seminars at the business school, we were advised to calm down before an exam or interview: inhale deeply through one nostril, exhale as much as possible through the other. At a calm pace, you need to do 4-5 cycles. They say it helps you calm down and concentrate.