Calm Breathing Tools

-
There are many breathing Techniques/Tools that are used to help calm minds, ease anxiety, create focus, etc. 
Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax.
(uofmhealth.org)

A basic tool is slow breaths. Just in and out. In through the nose, out the mouth. Sticking to it til you can maintain a steady, even rhythm. 

Square Breathing is like a square. Breathe in through the nose to the count of 4. Hold  to the count of 4. Release out the mouth to the count of 4 then pause to the count of 4. Again. The square. 
Deep, even opening the lungs. Working to the solar plexis and diaphram. Relaxing. You can start with a lower count of 3 and work up to a 4.

Another technique (webmd)

How to Do Alternate-Nostril Breathing
  1. Sit quietly somewhere you don't need to give any tasks your full attention.
  2. Bring your right hand up to your nose and move your forefinger and middle finger out of the way. ...
  3. With this nostril covered, close your eyes and exhale fully and slowly through your left nostril.
Another used by many is 

Belly breathing
  • Sit or lie flat in a comfortable position.
  • Put one hand on your belly just below your ribs and the other hand on your chest.
  • Take a deep breath in through your nose, and let your belly push your hand out. ...
  • Breathe out through pursed lips as if you were whistling. ...
  • Do this breathing 3 to 10 times.

Another being

Breath Focus (webmd)

While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.

  1. Close your eyes if they're open.
  2. Take a few big, deep breaths.
  3. Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.
  4. Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.
  5. Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."
  6. As you breathe out, say in your mind, "I breathe out stress and tension."
  7. Continue for 10 to 20 minutes.










Comments

  1. Anonymous29 April 2023 at 01:56

    Yes breathing exercises you mentioned are great

    ReplyDelete

Post a Comment

Popular posts from this blog

Beautiful Flaws

-
Far far from perfect.  I am made up of so many characteristics. As we have maneuvered this life we know we are also a collection of flaws. Beautiful flaws as they've made me who I am.  With PTSD and D.I.D,  and just being human I've made mistakes.  I have some limitations.  Anxiety plays on me. I cannot be or do what many people can. It's a difficult path. With that does come the side of compassion and understanding of others. I can be soft and sensitive.  Empathy and kindness have grown with my awareness of these feelings and obstructions.  I can be misinterpreted as being controlling when I am just trying to protect myself with boundaries.  Flaws like shortness and impatience. I know I have these.  I have needs you cannot see or understand.  My needs seem unreasonable to you. It's me. Yes.  My ground feels unstable and I can be pushed to a place where my mind state will alter. I Switch persons inside. You cannot understand unless you've educated yourself about me.
Read more

Home

-
Image
In part the definition being the house, apartment, etc. where you live, especially with your family.  I am a family of one body. My mother is in a Retirement Home across town. My aging siblings have families of their own. They are not close in proximity. And we are not in big contact with each other.  For me I had the home I grew up in. The one from 4 to 21. I was married and made a home. Close to my parents. I could make a safe place. I was there even after my marriage dissolved.  When my house was sold, I went back to my parents.  I had a boyfriend and spent usually a few days a week there. But that didn't last. I was safe at home. As my parents were aging and things were going to change I got an affordable apartment.  I've been here 3 years.  In that time I've lost my uncle, his safe cottage that I could go to, I lost my pops/dad, the family home was sold, and my mother's in a Home.  Too much. I really feel displaced.   I haven't been able to make this apartment
Read more

Create Support Network

-
Support is needed in life for everyone. Alone is not easy nor practical. The saying ' No man is an island." is a life truth that we survive together.  In times of Social Distancing, with a Pandemic, this can be exremely hard. Services and groups have gone virtual or have just gone completely.  The human mind can only tolerate a certain amount of radical changes and restrictions. Many have had their lives greatly impacted. Financially, iob changes or loss, loss of family and friends to the virus, having to move, strains in relationships, and so forth.  As a society we have angst about what life is to come next as the virus continues in waves.  It is now we are in crucial need of mental health care. We need people with new coping skills. Depression, Anxiety and other illnesses on the rise. As is the number of suicides increasing.  As individuals this is a great time to learn to build your support network.  Determine first what you may need. Examples; -Friends for emotion talk a)
Read more