2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Sometimes there are situations in which we feel hurt, hurt, difficult, and we cannot influence it in any way. We feel hopeless, small and unable to do anything to protect ourselves
What can you do to make it easier?
"Breathe" the situation. I call it that. Give yourself 5 to 10 minutes of silence and breathe. I recommend starting with "strong" breathing, when you exhale directly, and end with a "weaker", calm one. There are many different ways of breathing, I suggest those that I use myself.
"Strong" breathing:
Inhale through your nose, exhale through your mouth. Exhale so that more air comes out than you inhale.
Breathing in the stomach. Instead of breathing through your chest, breathe through your belly. To know for sure that you are breathing correctly, place your hands on your chest and make sure that it does not move when you breathe. Also, exhale more than you inhale. Bring the exhalation until the stomach falls, as if it reaches the back.
Fast breathing. Just breathe quickly and intensely with an emphasis on exhalation. In this breath, you can inhale with your mouth and exhale with your nose.
Close the right nostril with your finger, inhale through the left. Close the left nostril, exhale through the right nostril, then inhale and close it. Inhale through the right nostril, exhale, close and go to the left nostril.
It is important before you start to "breathe out" the situation, tell yourself about it. This will set yourself up to let go of the situation through breathing. I always say to myself: "I'll go breathe it." And with this thought to breathe until it becomes easier.
Calm breathing:
Deep breaths in and out, being aware and feeling them.
Inhale, hold your breath, exhale, hold your breath. You can do it for some account. Count from 3 to 5, whichever is convenient. The main thing is that the count for each action - inhalation, exhalation, delay - is equal.
Imagine a small feather between your nose and mouth. Inhale through your nose, exhale through your mouth so that this feather remains motionless. You must neither inhale nor exhale it.
The first type of breathing removes anger, frustration, anger, resentment, annoyance. The second type of breathing helps to restore internal balance. We cannot “force” negative emotions and stress to go away, but we can “breathe” a calm state.
Why does breathing help?
Breathing is associated with the work of the autonomic nervous system. It activates the parasympathetic nervous system, which is responsible for relaxation, accumulation and restoration of energy and strength. Therefore, by breathing, we tune our brain to a favorable emotional state for us. The level of anxiety, despondency, anger, and aggression decreases. The level of happiness, joy, calmness, satisfaction rises. And in body and mind, we begin to experience peace and harmony.
In small situations, it helps a lot to "breathe". The mood and attitude to what happened change. In the event of a very strong tragedy, crisis, loss, breathing will help, but will not give such a quick effect. However, if it is practiced with frequent regularity, it can heal past trauma.
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