Deep breathing

Okay okay, I know what you’re going to say – you’ve tried deep breathing and it doesn’t work. At least that’s how I felt. Then I had some serious stress issues a few years ago, and a therapist I went to taught me REAL deep breathing.

So to help YOU out, I created a function that helps you breath with me.

You need to breathe in REALLY deep. I like filling first my belly and then my chest, and THEN I push the air from the chest down the belly and hold. For some reason this is very calming.

Hold

(Disclaimer: Don’t use this breathing exercise if you have frail health. Use at your own risk)

The reason this works is that it activates your parasympathetic nervous system (The rest and digest system). Do you notice a difference compared to how you’ve done deep breathing before? I suggest doing at least 10 breaths. And if you’re really anxious, keep it going for 15 minutes.

Here are some other techniques that I think are good:

  • Do a quick body scan. Notice areas of tension and consciously relax them. Release clenched muscles. Like with the previous one, it activates the parasympathetic system
  • Push against a wall with your hands or hug yourself. Deep pressure helps relieve anxiety. (This is why weighted blankets work for example)
  • Look around and name 5 things you see. This mental exercise grounds you in the present.
  • Picture yourself handling the conversation smoothly. Visualization boosts confidence.
  • Listen to an uplifting or motivating song. Music rapidly influences emotions and mindset.

And lastly, it’s OK to be nervous. Just because you’re nervous doesn’t mean you shouldn’t do something. You can do something AND be nervous. In fact, you can see nervousness as a sign that you grow as a person. Hence the saying “Seek out fear”.