I am so sorry your original post was lost with the database issues.
When practiced regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, controlled breathing, and visualization can reduce anxiety and increase feelings of relaxation and emotional well-being.
I am not sure which exercise I posted before but there are several that I like.
When you are anxious, you tend to breathe shallowly, using your upper chest muscles. Controlled breathing is a technique that you can use to counteract this stress response and induce a state of calm within 3 to 5 minutes. Try this simple technique, using the following steps:
Lie on your back, placing one hand over your heart and the other on your abdomen.
Inhale slowly and deeply through your nose for a count of 4.
Watch the hand on your abdomen rise as you fill your lungs with air, expanding your chest. (The hand over your heart should barely move, if at all.)
Hold your breath for a count of 4.
Exhale slowly through the mouth or nose for a count of 4.
Repeat for 10 full breaths. Work up to 2 or 3 sets of 10 breaths each.
Keep the following guidelines in mind while practicing controlled breathing:
Inhale slowly and deeply through the nose.
- Exhale slowly through the mouth or nose.
- Breathe in a smooth, regular pattern.
- Concentrate while inhaling on filling the lower portion of the lungs.
Remember unconsciously, breathing is controlled by specialized centers in the brainstem, which automatically regulate the rate and depth of breathing depending on the body’s needs at any time. It is not possible for a healthy person to voluntarily stop breathing indefinitely.
I hope this helps and again I am so sorry your post was lost.
Health and Happiness
Moderator: Osteoarthritis, GERD/Heartburn
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