The room should preferably be at a comfortable temperature and not very bright. We can make sounds with the exhale, such as the Ohm syllable, or simply by vibrating our vocal cords. This sound makes our rib cage and our skull resonate, providing a very pleasant sensation
- FULL BREATHING TECHNIQUE TO RELAX
One of the most effective breathing techniques to decrease our anxiety is the complete breath.
To do it correctly we must follow the following steps:
- Place your hand on your chest and one on your belly. Through inspiration, raise only the upper hand. Hold the air and expel it through your mouth to make her more aware. Repeat a couple of times.7
- Now, with the hands in the same position we are going to try to raise the hand on the belly but not the chest. It is repeated in the same way.
- Then, when you breathe in, you bring the air to the lower area and then to the upper area, causing the hand to rise first from the belly and then the hand from the chest.
- When we have mastered the above, we will take full breaths with a slight pause between inspiration and expiration, which will have to last the same time.
2. ASYMMETRIC BREATHING TECHNIQUE
Another breathing technique to calm anxiety and relax is by shortening the inhalation and lengthening the exhalation. For example, inhaling for one time and exhaling for 5 or 6.
This is particularly effective because our heart rate increases with inhalation and decreases when exhaling. In this way, by lengthening that expulsion we are enhancing those effects.
3. RESISTANCE BREATHING TECHNIQUE TO RELAX
It consists of creating a resistance when releasing the air. There are many ways to create resistance, for example by blowing air through your mouth with your lips together, hissing through your teeth, through a straw, or even by singing.
We can make sounds with the exhale, such as the Ohm syllable, or simply by vibrating our vocal cords. This sound makes our rib cage and our skull resonate, providing a very pleasant sensation.
4. DYNAMIC BREATHING TECHNIQUE TO RELAX
It is a type of breathing that requires some imagination but can be very relaxing. As you inhale, imagine that a wave is covering your body from head to toe. Go paying attention to the different parts of the body and relax them if you feel tension. When you release the air, imagine that the wave is retreating from head to toe.
How do we know that we are relaxing? If the relaxation is being effective, you may feel a kind of tingling or heat on your fingertips.