Method 1: abdominal breathing.
1. Inhale through your nose and exhale through your mouth.
2. Put your hand on your belly and breathe deeply into your abdomen, feeling it push out your hand. This is simple belly breathing.
3. If you want a deeper practice, inhale through your nose to a count of 5, and then pause for a count of 2, feeling the stillness between breaths.
4. Exhale slowly through your mouth with a count of 7, allowing tension to release.
5. Repeat at least five times, or until you feel relaxed.
(In some cases can help anxiety)
Name five things you can see in the room with you.
Name four things you can touch and touch them.
Name three things you can hear right now.
Name two things you can smell or like the smell of.
Name one you can taste or like the taste of.
Breathe throughout this slowly imagining all the negative feelings being breathed in and then it being let out as you breathe out.
This process consists of inhaling, pausing, exhaling and pausing again.
The ratio of each phase of the process should be 1:1:1:2.
This means that you inhale for a count of one, pause for a count of one, exhale for a count of one and then pause for a count of two before beginning the cycle again.
Sit in a comfortable position and close your eyes.
Rest your hands on your lap or knees, depending on what is most comfortable for you.
Align your head, neck and spine upright.
As you inhale,picture drawing any issues you have from the top of your head down to the base of your spine.
On the exhalation, imagine these/this issue flowing down your body and out of the soles of your feet.
Repeat for a few minutes.
Stand up straight with your feet slightly apart, toes pointing forward. Relax your arms by your sides, palms open. Align your head and neck with your spine. Inhale deeply, focusing on drawing breath into your stomach. At the same time, raise your arms to your sides and over your head as you stand up on your toes. On the exhalation, lower your arms and lower your heels to the ground. Repeat several times.
4:4:4 Method with lowering the heart rate.
(Can be used mainly for anxiety or panic attacks)
Oxygenation and lowering heart rate is the goal of these two breathing exercises in unison.
4:4:4 method of breathing, inhale for 4 seconds through the nose, hold it for 4 seconds, exhale through the mouth for 4 seconds. Once you have done this for several minutes, use the following method to lower your heart rate. Inhale, fill your lungs and hold it until you feel a tight feeling in your chest, then exhale as slowly as possible until your lungs are empty, and repeat.
Written by _LilacRose14_#6995 (Lily)