What can you do to battle anxiety-related feelings for the next day? How can I calm anxiety panic attacks with these simple techniques?
The solution may surprise (and shock!) you:
First of all, make sure to set a second alarm in case the relaxation portion of these exercises causes you to fall asleep again by setting the alarm clock 5 to 10 minutes earlier.
These breathing and relaxation techniques will assist you in de-stressing and entering the “Rest and Digest” phase. It will be easier for you to think clearly and you won’t feel as rushed. The goal you set out to achieve can now be genuinely achieved, and even if you didn’t, you probably won’t worry about it.
These may all be done while lying in bed. Changing positions can be necessary, depending on how you sleep. Your legs should be somewhat spread out and your arms should be slightly out from your torso for these techniques to be most effective. Drop your feet to the sides and spread your palms out.
With the aid of visualization and relaxation techniques like Ecstatic Joy, you can improve your state of mind.
Close your eyes and consider a memorable, exceptional moment from your past that made you feel overwhelmingly happy. Going back to your early years and digging deep is fine.
Events like your wedding day, the birth of your first kid, or the day you received your degree from college or university are a few examples of occasions that might work for you.
Try to vividly relive the event while paying attention to your body. Where in your body do you feel it, and how do you feel? Do you experience tingling or a warm feeling in your belly?
Ecstatic Joy becomes more potent and quicker to elicit the more you practice it.
Breathing at a 1:1 ratio
A breathing exercise that balances the central nervous system is ratio breathing. It will calm you down if you are anxious and in the “Fight or Flight” position. In the same way, if you are feeling a little lethargic, it will give you more energy without making you feel too busy.
By balancing the length of your inhale and exhale, you can practice 1:1 Ratio Breathing.
You will breathe in a manner similar to this:
- A 4-second inhalation
- 4 seconds of brief hold
- Inhale: 4 seconds
- 4 seconds of brief hold
It is advised to incorporate belly breathing into this breathing exercise as well. Your right hand should be on your chest, and your left hand should be on your umbilicus.
Count to four while taking a deep breathe. 1-2-3-4…
Your abdomen and left hand will rise as you inhale, but your right hand will remain motionless.
Hold for 4 seconds. Holding your breath can enhance the flow of blood to your brain and the parasympathetic nervous system’s functioning.
Exhale now gradually. 4-3-2-1…
The right hand will remain still as the left hand and belly descend.
Exhale through your mouth so that you can utilize your lips to prolong the exhale if it is difficult for you to hold your breath for 4 seconds.
For a noticeable change in the status of your nervous system, practice 1:1 Ratio Breathing for 10 rounds (about 2 minutes).
Try breathing in a 1:2 ratio if you’re still experiencing tension and anxiety (where you extend the exhale to twice the length of the inhale). The nervous system and the psyche will be even more effectively calmed by this.
Alternate Nostril Breathing
Another excellent way to breathe that helps to calm is alternate nostril breathing. Additionally, this method offers the advantage of cleaning the nostrils, which are a crucial component of the body’s defense against bacteria and viruses.
In alternate nostril breathing, you take a breath in through one nostril and let it out through the other before switching sides.
First, place your hand properly:
- Your index and middle fingers should be bent toward the palm of your right hand when it is in front of you.
- Bring your hand up to the bridge of your nose.
- Now your thumb can close your right nostril, and your ring and little finger can close your left nostril.
- Breathe out through each nostril.
- Close your right nostril and breathe in through your left one.
- As you exhale, close your left nostril and open your night nostril.
- Breathe in via the right nostril while keeping the left closed.
- Exhale through your left nostril and cover your right one.
- Alternate nostril breathing can help you feel both invigorated and relaxed. Try it out for 10 rounds.