Breathee - Breathing exercises

Any breathing exercises to calm down the nervous system should be performed in a supine or standing position, in which the back would be completely straight. Breathing exercises to calm down are best done with your eyes closed, meditating and preserving pleasant pictures and images. You need to concentrate completely on the process of breathing exercises to calm down, first you have to control it consciously.

Gradually there is a need for conscious control of inhalation and exhalation, but you will still need to concentrate on the process of breathing. The mind should be rid of any negative thoughts and all muscles should be completely relaxed. Muscle relaxation should be performed smoothly - from the tips of the toes and further along the body, paying special attention to the face, neck and shoulders, in which the muscles are most tense.

Breathing exercises to calm down should be repeated 5-10 times, but do not overdo it. Before moving on to the next breathing exerciseto calm down, you need to wait a while for the body to adapt. Taking breaths, you need to imagine how the body, along with oxygen, is filled with peace and pure energy. During exhalation, you need to imagine how the body "squeezes" the accumulated stress. It is also useful during breathing exercises to repeat about yourself settings such as "I calm down", "I'm calm", "I relax", etc. In such formulations should not be present negative particles "no" and just negative content (I do not anxious "), and future forms (" soon I will be calm ").

The first breathing exercises to calm down are based on nasal breathing, you need to start with a full exhalation, using integrated breathing. Abdominal breathing. The abdomen during deep inhalation inflates and falls with slow exhalation. The duration of inhalation is 3-4 seconds, after which you need to hold your breath for a couple of seconds, and then exhale for 4-5 seconds. The interval between breaths is 2-3 seconds. Chest breathing.

Inhale - the ribs "open" for 3-4 seconds, then hold your breath for 2 seconds. After exhalation, the chest "compresses" for 4-5 seconds. Then a 2-3 second break, and the exercise is repeated. Clavicular breathing, in which the clavicle rises on inspiration and falls on exhalation. The intervals and duration of the breathing exercises to calm down are the same. Wavy breathing exercises to calm down, in which the breath begins in the abdomen, then continues through the chest and ends in the collarbone. Exhalation occurs in the opposite direction. The final stage of breathing exercises to calm down should be performed in a particularly measured way.