Some people often feel nervous and sleepy, and some even feel panic, chest tightness, and difficulty breathing. You may want to look for the reason in the way you breathe. If we often do shallow breathing, it will be difficult to keep our body in the best condition. And if we try to change the way we breathe, our body will produce a different feeling. When the heart panic, chest tightness, involuntarily take a deep breath, suddenly feel light and refreshing, this is deep breathing.
Below, we have listed two different breathing exercises. Each exercise gives an example of the effect of breathing on the body’s energy. You can do the following exercises in a sitting or standing position, with your eyes either open or closed.
(A) Breath invigoration method
1, mentally focus on your nose, feel your breathing process.
2, while slowly through the nasal cavity deep long breath, while slowly in the mind from 1 to 5.
3.Hold your breath and count from 1 to 5.(about 5 seconds)
4.After 5 seconds, slowly exhale through the nose, and while exhaling, slowly count from 1 to 5 in your mind.
5, repeat the above process 7 times.
When doing the exercise. Pay attention to feel the changes in your body. The more times you continue to practice, the more calm, focused, energetic and attentive you will feel. Remember: practice this breathing style anytime, anywhere.
(B) abdominal breathing relaxation training method
Abdominal breathing: our normal breathing, are carried out by the movement of the lungs. As mentioned before, deep breathing can effectively relax the mind and body. Abdominal breathing exercises, more individuals to maintain a calm mood, to relieve excessive tension, fear and anxiety, etc..
We all have this experience: when we are nervous and anxious, not only the brain will be nervous and anxious, but also breathing will become rapid, especially the heartbeat will be accelerated. If we can take certain methods, first let our breathing become smooth, then our heart beat will calm down, emotional tension, anxiety will also disappear. Practice has shown that abdominal breathing relaxation training can indeed achieve such a purpose.
Abdominal breathing relaxation training is to focus on the abdomen and breathe with the abdomen to fill the chest and lungs with more oxygen.
Abdominal breathing relaxation training process.
1, the practice can be taken in a sitting position, standing position or lying down, eyes can be open or closed. To make yourself feel as open and comfortable as possible.
2. Focus your mind on your abdomen (three centimeters below your belly button to the Dantian area) and concentrate on your breathing. Place one hand on your abdomen and slowly take a long, deep breath in through your nose while slowly counting from 1 to 5 in your mind.
3, when you slowly inhale a long deep breath, try to expand the abdomen, imagine a balloon is filling with air. When it is in place, the tips of your lungs will be filled with air.
4. Hold your breath and count from 1 to 5. Mentally recite: 1 – 2 – 3 – 4 – 5.
5, now, slowly exhale through the nasal cavity, while silently reciting: 1 – 2 – 3 – 4 – 5. 5. when exhaling, slowly contract the abdomen, imagine a balloon in deflation. You can slowly bend over and exhale to 90 degrees, and really exhale the air in your lungs completely. To feel the front of the abdomen and the back is about to touch the air completely exhaled feeling like suffocation, you must quickly inhale that way.
6. Repeat the above process 7 times.
In the beginning, you can choose a fixed 2-3 time period every day to practice, each time this day, as long as a have 10 – 15 minutes. To be proficient in the skills to achieve a relaxed state, you can do this training anytime, anywhere. If you feel tired, irritable mood, do a breathing relaxation training, just do a few minutes, you can greatly change your mood.
If you can’t reach a relaxed state by yourself through this self-training, you can come to our section and have a professional guide you to help you reach this relaxed state. Most of the time, anxiety can be solved by self-adjustment. Believe in yourself, you can do it!