Stress Reduction Tips: Breathing Techniques

Breathing techniques are probably as old as stress itself. Breathing Square is a powerful technique. Breathe in to the count of four, hold the breath for the count of four, breathe out for the count four and hold it for the count of four. Then begin again, and continue for several rounds. Now add an affirmation to the “hold” space, such as “everything is OK right here right now.” So — breathe in to the count of four, hold, “everything is OK right here right now”,  breathe out to the count of four,  hold “everything is OK right here right now.”  Breathe in, everything is OK right here right now, breathe out, everything is OK right here right now. 

We have just added an auditory layer. Now let’s add a physical layer by using some type of physical queue such as: putting your hands on your knees, or rubbing your fingers together, or making an OK sign with both hands. Now also add a visual layer by visualizing the breath moving in and out in a color. By adding all these details, it activates different parts of your brain and has a more powerful effect. Soon after this has become habit you can just do one of these layers and your brain will start to act as if you’re beginning the whole practice. So you can just put your hands on your knees or think of your breath as a collar moving in and out or just count to four. Cheryl Anthony has been doing this for years and she can now lower her blood pressure in the doctor’s office by just taking two breaths.

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