2.1 (H) Extended Exhale Breath
Extended Exhale Breath:
The easiest way to use this breath is as follows: Inhale to a count of about 4 or 5, and extend the exhale to a count of about 7 or 8. Repeat this several times as you focus on the feeling of the air coming and going through your nostrils. You can focus on the chest cavity floating up and releasing down. You can even focus on a sound, like music, as you breathe.
The reason this is so affective, is that extending the exhale taps directly into the parasympathetic nervous system, which is the part of the nervous system that relaxes and calms the body. The more you practice this breath, the easier it is to calm the body when difficult situations arise.
When feeling anxiety, sometimes it becomes easier to relax the body when you apply movement to the moment. You can try to just sit quietly and breathe, or you may find this above exercise helpful. Try both, to see which one may be more helpful for you.
The easiest way to use this breath is as follows: Inhale to a count of about 4 or 5, and extend the exhale to a count of about 7 or 8. Repeat this several times as you focus on the feeling of the air coming and going through your nostrils. You can focus on the chest cavity floating up and releasing down. You can even focus on a sound, like music, as you breathe.
The reason this is so affective, is that extending the exhale taps directly into the parasympathetic nervous system, which is the part of the nervous system that relaxes and calms the body. The more you practice this breath, the easier it is to calm the body when difficult situations arise.
When feeling anxiety, sometimes it becomes easier to relax the body when you apply movement to the moment. You can try to just sit quietly and breathe, or you may find this above exercise helpful. Try both, to see which one may be more helpful for you.