2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Self-help rubric: breathe!
Watch your breathing throughout the day. How it changes depending on your emotional state: when you are anxious, when afraid, anxious. Stress is characterized by upper ("clavicular") breathing with the smallest inhalation. At the moment of fear, people practically stop breathing (freeze). There is so-called middle breathing, which engages the chest, but it is not considered effective enough. Lower ("abdominal") breathing is the most effective: the diaphragm goes down, the lungs open more.
Breathing Technique: Take a deep breath through your nose, so that your stomach sticks out and your chest remains in place, exhale through your slightly parted lips. Place one hand on your stomach and the other on your chest - this will make it easier for you to control how you breathe.
Technique "Breathing 5: 5: 5": can be done in any comfortable position (sitting, standing, lying). It's good if you take 5 minutes to do this. We breathe:
- deep breath through the nose - 5 seconds, - hold your breath - 5 seconds, - exhalation through an open mouth (better with sound) - 5 seconds.
Start with three sets a day. More often. Use this technique when you are "kicked" by the senses. Even if you don't have five minutes, take as many in and out breaths as you can. Even 30 seconds will be helpful.
Squared Breathing Technique. You describe with your hand in the air in front of you at the level of the chest a large square and on each of its sides do: one side - inhale, the second side - hold the breath, the third side - exhale, the fourth side - hold the breath again.
Technique from CBT My colleague shared it with me.
1-2-3-4 - deep quick breath
1-2-3-4-5-6-7-8 - slow extended exhalation
1-2-3-4 - hold your breath
and so on in a circle. It is recommended to do it for 2 minutes or longer.
Take care of yourself! Don't forget to breathe)
Marina Koval - psychologist, master
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Quite recently, as if yesterday, it seemed to me that this topic is relevant for people experiencing health problems. Personally, I used these techniques for clients for whom stress is contraindicated for medical reasons, so an attempt to delve into the causes of a stressful situation could lead to additional exacerbations of the underlying disease, and there was only one thing left - teaching self-regulation techniques.
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