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Here's how to practice effective deep breathing and relaxation to calm your nervous system

Effective deep breathing technique
Deep breathing technique that helps

Deep breathing is one of the simplest and most effective techniques to feel better. It involves taking deep and calm breaths that can help reduce stress, provide more energy, and strengthen the immune system.

When you feel stressed or anxious, deep breathing can help lower stress levels. By taking a few deep breaths, you can calm your body and mind. Research has also shown that deep breathing can reduce symptoms of depression, anxiety, and PTSD.

Deep breathing helps increase the supply of oxygen to the body, which can give you more energy and improve your performance. Additionally, it can strengthen the immune system and help you sleep better at night.

See how to do it below on the page.

"Deep breathing is a simple, inexpensive, and effective method for managing stress and increasing relaxation. Research has shown that regular deep breathing can reduce symptoms of depression and anxiety, lower blood pressure, and improve sleep" – Dr. Emma Seppälä, Science Director at Stanford University Center

Why deep breathing helps

I have listed some of the main health benefits of deep breathing below.

It can help you in stressful and pressured situations.

For example; Before an important meeting, take 3 deep breaths to become more focused and calmer (get more oxygen to the brain and therefore more clear-headed). Before a school exam. 5 deep breaths (without thinking and just concentrating on counting) provide the calm and opportunity for the subconscious to recall the answers you have already studied.

1. Stress reduction and lowering blood pressure

One of the main benefits of deep breathing is its ability to reduce stress levels. Deep breathing has been shown to be an effective technique for reducing both short-term and long-term stress, and thus can help lower blood pressure with regular daily use.

2. Improved mental health

Deep breathing can also have a positive impact on our mental health. A study published in the Journal of Psychiatric Practice showed that deep breathing reduced symptoms of depression and anxiety in participants. Another study published in the Journal of Clinical Psychology found that deep breathing reduced symptoms of post-traumatic stress disorder (PTSD) in war veterans.

3. Increased oxygenation

Deep breathing helps to increase oxygenation in the body, which can have a positive effect on our physical health. By taking deep and slow breaths, we get more oxygen into our lungs and bloodstream, which can in turn increase energy levels and improve our performance.

4. Improved immune function

Another benefit of deep breathing is its ability to improve our immune function. Research has shown that deep breathing can increase the number of white blood cells, which are important for fighting infections and diseases in the body.

5. Improved sleep

Deep breathing is also known to have a positive effect on our sleep. By taking deep and slow breaths, we can calm our mind and body, which can make it easier to fall asleep and improve sleep quality. A study published in the Journal of Medical Internet Research showed that a deep breathing app improved the sleep quality of its users.

Moreover, when you deep breathe using the 7-4-7 method, you take control of your body and show that it's time to calm down, that you're safe and can relax. You can even deep breathe until you fall asleep. In that case, you count backwards from 100 for each breath (while still keeping the 7-4-7 rhythm without counting it). Focus on each breath, imagining it as a wave of calm and relaxation rolling in as you inhale (7). Let the wave slowly linger on the beach when you have your pause (4), then feel the wave recide (7) slowly.

1. Start counting backwards from 100, and with each number, imagine a wave rolling in and lingering for a moment before slowly receding.

2. Repeat this process until you fall asleep.

Additionally, if you need more help with sleep, you may consider booking an appointment for hypnosis, which can provide more concrete and effective assistance.

Tips - When and where can I use deep breathing?

You can use deep breathing anytime during the day to help you relax, reduce stress levels, and improve focus and performance. Here are some examples of when and where you can use deep breathing:

Before an important presentation or meeting at work During a break at work or school to recover and regain energy Before bedtime to calm your mind and improve sleep On the bus, train, or plane to reduce stress and anxiety during travel At home when you feel overwhelmed or anxious During exercise or yoga to improve your performance and reduce muscle tension

In the morning it's good way to start the day with some deep breaths while thinking about something that made you happy while still in bed. It provides oxygen to the brain while the positive thought (a memory or feeling) helps the body create more positive energy.

During the day - if you're feeling stressed, even if you go into the bathroom, it's beneficial to take 3 deep breaths and get rid of the shallow, fast breathing and show the body that you are "out of danger" and that blood flow can increase in all organs and do its amazing job.

Are you standing in line/queue? ... take advantage of it! Use that moment to your advantage. Take a few deep breaths, relax, and feel the stress leaving you for the moment. It helps both mind and body while reducing stress and irritation.

In the evening when it's time to sleep, it's good to think about something pleasant while deep breathing. The body will enter a relaxed state. Take deep breaths 20 times (or until you fall asleep).

These are just a few examples, but there is no limit to when or where you can use deep breathing. It is a simple and effective technique that can be used almost anywhere and anytime.

"Deep breathing can help you become more aware of your body and increase your ability to manage stress and anxiety. By taking deep breaths, you can also improve your concentration and focus, and increase your overall well-being.." – Dr. Andrew Weil, Arizona Center for Integrative Medicine.

How to do deep breathing - 7- 4 - 7 method

It is a simple technique that you can use anytime during the day to reduce stress levels and increase relaxation. (There are additional positive additions and techniques that I show my clients who book sessions).

At first, it may feel unfamiliar, but it quickly becomes easy to train yourself and eventually, you won't even need to count.

  • Sit/lie/stand comfortably with relaxed shoulders.

  • Take a slow and deep breath, filling your belly and chest until it's completely full while counting to 7. Feel that you're filling every corner.

  • Hold your breath and count to 4 (at your own pace).

  • Exhale slowly while counting to 7. You may notice after just 3 repetitions that you become more relaxed and focused.

  • Do these steps for about 5 minutes (10-20 breaths) or as needed

  • Next step is to see if you can hold it just ever so slightly between the breaths.

Simple technique with a positive effect

Deep breathing techniques
Deep breathing

So if you're feeling stressed or anxious,

take a few deep breaths and feel your body and mind becoming calmer.

It's a simple technique that can have a big positive effect on your health and well-being.

Deep breathing alone may not be enough

While deep breathing can be a helpful tool for managing stress and promoting relaxation, it's important to remember that it's just one part of an overall approach to well-being.

Remember that if you need help to change sleep-pattern, anxiety, phobias, trauma, or other negative emotions, hypnotherapy is a fantastic and effective tool to feel better and help you manage it in a comfortable environment.

Please feel free to read some comments from previous clients. You can, of course, send an inquiry or book an appointment with me through the contact form.



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