Breathing is one of the most important foundations of life. All vital processes of the body are associated with it. It reflects the internal state and, conversely, can cause internal changes. Using special breathing techniques, you can relieve stress, relax, and restore your performance. Where to begin? What should I do? Try to be more attentive to your breathing throughout today. How are you breathing at this moment (here and now)? Deep or superficial, often or rarely, stomach or chest, nose or mouth? Pay attention to your breathing. Observe how it changes depending on situations, people or mood. Try to change it yourself if you feel that it seems to you to be affecting your emotional state. Catch yourself thinking that you need to breathe deeply and calmly. Below I will give examples of simple but effective methods. These methods are arranged according to the principle from simple (which does not require much effort or time) to more complex. “Breathing in a square” In most sources, this practice is associated with one of the founders of NLP, John Grinder. Personally, I picked it up from Sadhguru and heard a lot about it from practicing psychologists, but I use it personally. The essence of the exercise: slowly inhale through your nose for 4 counts, hold your breath (without tension) for 4 counts, calmly exhale through your mouth for 4 counts and hold your breath for 4 bills. Repeat the cycle 10 times. For this exercise, you can count to 4 in your head or turn on a metronome (for example, download an application or turn on an audio recording). The exercise will help you calm down, feel in touch with your body and clear your mind. “Deep breathing (4-8-8)” Take a lying or sitting position with your back straight on the back of a chair. Inhale deeply through your nose for 4 seconds. You need to inhale evenly, without jerking. Hold your breath for 8 seconds. When holding your breath, do not strain your torso. Slowly, completely exhale all the air as if you were blowing soap bubbles (lips into a tube). Give yourself 2-4 seconds to rest and repeat the exercise 3-4 times. “Wim Hof ​​Breathing Gymnast” You need to take a comfortable position so that your chest and stomach are straightened. The position should be stable, such as lying on your back or in the lotus position against a wall. Breaths are taken deeply. When you inhale, your stomach expands (inflates), then your chest. Exhale also evenly and completely. Stage 1. Take 30 deep, even breaths in and out without holding your breath. At this stage, the body is saturated with oxygen and it is normal to feel some dizziness, tingling, body vibrations. Stage 2. On the last exhalation of the 1st stage, you need to hold your breath for 30 seconds. At this stage, the oxygen level decreases, clarity of consciousness sets in and the experience takes place here and now. The state resembles a meditative one. The brain will signal to the body that there is not enough oxygen and you will want to inhale. This is normal. Stage 3. Take a deep breath and hold your breath for 10-15 seconds. At this stage, the body again receives oxygen into the body and restores breathing. All 3 stages must be repeated 3-4 times. At each repetition, in stage 2, when holding your breath, you need to add another 30 seconds (30 seconds, 1 minute, 1 minute 30 seconds, etc.) The above methods relieve some tension in stressful conditions, fatigue, overwork or absent-mindedness, and will help you feel your body and put it into a highly productive state. They can be used here and now, but for the best effect they must be performed daily. However, this is not a panacea and for deeper changes it is necessary to understand the cause of undesirable conditions. For a deeper understanding of internal processes, I invite you to a consultation 8-999-528-94- 10Tamilin Mikhail Alekseevich