Use Your In Built Relaxation Response
When you feel anxious, your breathing gets faster, shallower and you breathe from your chest as your body gets ready for action against some perceived danger or threat. If you were exercising it would seem natural to breathe quicker and faster yet with anxiety, this same response is happening when you don't need it so it seems strange and can trigger all those anxious thoughts. To kick start your in built relaxation response you need to extend your out breath so that it is longer than your in breath. This is how we breathe when we feel more relaxed. To benefit from this, extend your out breathe and you will start to physically feel calmer.
What You'll Need
- Practice this when you feel calmer so that it becomes easier and more natural to use this technique when needed.
What You'll Do
- To use your in built relaxation response, firstly hold your breath for 5 seconds and then slowly breathe out for a mental count of 9. Then breathe in for a mental count of 5 and keep repeating 8-10 times.
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