I think almost everyone has experienced when nervous and upset, that kind of taste is really unforgettable and tormented, especially suffering from anxiety and depression and other types of psychological disorders of friends is a common thing, then how to do it? Here to introduce you to an effective but simple self-help method, you can use this method to relax yourself when you encounter nervousness and restlessness, of course, if you usually repeatedly practice and can be skilled, the effect will be much better, and can even immediately calm people down. The specific method is this: First, choose a comfortable position to sit or lie down, the environment is best quiet or less disturbed, the posture to ensure that the chest stretch, if the lie to lie flat, the body as far as possible to maintain relaxation, closed or half-closed eyes. Second, adjust the breathing, and the usual breathing as chest breathing can be, breathing nasal inhalation mouth exhalation, that is, with the nose naturally inhale, with the mouth slowly exhale, exhale when the lips are lightly closed to leave a thin slit, so that the airflow like a small stream evenly and thinly exhaled from the mouth slit. Exhale longer than inhale, exhale and inhale time can be maintained at a ratio of 2-5:1. Breathing speed should be slower than the usual breathing, an exhale and an inhale count once, the breathing speed can be maintained at about 8-12 times per minute. Exhale and inhale the ratio and speed to feel comfortable moderately slow, do not require deep breathing, breathing depth of sixty to eighty percent can be. Between exhalation and inhalation can pause or not, do not require to reject or hold the breath. Third, when breathing, focus on the airway sensation brought about by breathing. When breathing in, experience the sensation of outside air entering the nasal trachea and lungs, which may be somewhat cool, and when exhaling, imagine the turbid air from the whole body entering the lungs and exhaling to the outside world through the trachea and mouth. It is very likely that you will be distracted during the breathing process, which is normal, do not care, realize that you are distracted, pull back the attention and continue to breathe, do not ask yourself to “focus 100%”. Fourth, breathe in the above way for at least ten minutes, there is no upper limit to the time. If it is used temporarily, it is best to do more than 15 to 20 minutes. If it is the usual practice, it is best to practice two to three times a day, just like students do recess every day, you can practice in between work, but also at noon or before going to sleep at night to practice, but at noon and before going to sleep at night to do some side effects, that is, may soon fall asleep, huh. Fifth, no matter what kind of practice, do not overly pursue the results of relaxation, the important thing is to devote to the specific process of breathing. If you have the conditions, do the exercise during the day when you play some slow rhythm of light music will be more effective, such as the Bandstand light music, you do not see the former section of the hit “I love my best friend” in the male protagonist is how to capture the heart of the heroine, which is an important trick is the music of breathing meditation, huh. In addition, if this breathing method practice skilled, not only can do sitting, standing can also do, standing practice familiar, walking can also do, such as early in the morning in the park morning exercise or walking, you can do breathing exercises at the same time, to ensure that you do after the refreshing, long-term practice also helps to enhance cardiorespiratory function. Finally, do not take this method as a panacea. If your doctor tells you that you have depression and anxiety and other psychological disorders, then you have to adhere to systematic and standardized treatment, breathing exercises can help you reduce pain, if you are simply too much stress caused by the source of stress, you have to try to reduce the source of stress, breathing can temporarily help you overcome some situational tension. In any case, if you want the breathing exercise method to be most useful, you should not have any expectation or purpose for it, you just need to do it, it sounds contradictory, but it is what it is, don’t ask, go and do it.