Unfortunately, in modern life there are more and more reasons for stress. Endless problem solving, difficulties at work, the information field of news - all this gives us constant tension, stress. Stress is the body’s natural reaction to various unfavorable factors. But it is assumed that stress is a short-term state that the body can cope with. Long-term production of stress hormones negatively affects the entire body. I offer several breathing techniques to help cope with anxiety, stress and tension. What happens when we breathe correctly: When we take a deep breath, our lungs stretch. Sensory neurons in the respiratory tract detect this stretch and send a signal along the vagus nerve to the brain, which in turn generates a response signal through a feedback mechanism that goes to the internal organs. The parasympathetic effect of the autonomic nervous system is turned on - it is responsible for relaxation and sleep. The heart rate decreases, blood pressure returns to normal, and the muscles relax. Tension - emotional and physical - goes away and we feel calm. So, ⬇️ Breathing “in a square” What to do: 1. Inhale through your nose.2. Hold your breath.3. Exhale through your mouth.4. Hold your breath. Each action is for 4 seconds. Repeat the exercise until you feel better. The exercise can be performed for 5-15 minutes during an anxiety attack or daily stress prevention. ⬇️ “Grounding” through breathing Lie on your back and place your hands on your stomach. Perform breathing practice: 1. Inhale slowly through your nose, rounding your stomach.2. Exhale slowly through your mouth, drawing in your stomach. Concentrate on your breathing, abdominal movement and your sensations. This exercise helps you regain contact with reality and yourself. It is effective not only for anxiety, but also for depersonalization syndrome - when it seems that something that is happening is not happening to you. And when the world seems unreal, as if you are looking at everything from the outside. ⬇️ Pushing out anxiety What to do: 1. Inhale through your nose2. Exhale forcefully, opening your mouth wide and saying “Hah!”3. Repeat several times. Imagine that you are pushing out anxiety and other accumulated feelings. ⬇️ Calming breathing What to do: 1. Inhale deeply and slowly through your nose, keeping your mouth closed.2. Without opening your mouth, exhale through your nose and growl.3. Repeat several times until you feel the anxiety has eased. In conclusion, I want to say that by controlling our breathing we can achieve an increase in the tone of the vagus nerve and its effect on the heart muscle, and therefore on the degree of relaxation of the whole organism. Thank you for reading! You can sign up for a consultation on the website or in any messenger convenient for you:+79270188885