Breathing

When we are feeling worried anxious or stressed our breathing rate tends to speed up and our breaths become more shallow. Focusing on our breathing and consciously slowing down our breathing and making each breath longer and deeper helps us feel more relaxed.
Here is one of my favourite ways of breathing.

Counting Breaths

Close your eyes make yourself comfortable. Now let’s bring our awareness back to our breathing.

Now, begin to count your respiration back from twenty seven to zero, continue mentally saying:

‘I am aware that I am breathing in, I am aware that I am breathing out, twenty seven.'
'I am aware that I am breathing in, I am aware that I am breathing out, twenty six.'

With every outward breath allow your body to soften and relax.

'I am aware that I am breathing in, I am aware that I am breathing out, twenty five.'

Continue in this manner down to zero.

If you miss one breath, then begin again from twenty-seven.

The object is not to reach zero but to keep your awareness fixed closely on every breath, and allowing yourself to gradually and progressively relax.

Affirmation Breathing

This is a breathing exercise that helps to slow down the mind and then focus on an affirmation, a positive thought, to evoke relaxed and positive feelings. Your affirmation should not be too long and should be said rhythmically in time with your breathing. After a few minutes the meaning of the words begin to fade and the positive feeling and the rhythm become relaxing and soothing.

Find a comfortable, quite place to sit or lie. Close your eyes. Take a big breath in and give a sigh as you breathe out through your mouth. Repeat this two more times. Now let your body settle downwards and find a comfortable space.

Relax your breathing and observe the natural ebb and flow of your breath. Now say the word ‘slow’ as you breathe in and ‘down’ as you breathe out. Let the words follow the natural rhythm of your breath. Repeat 5 more times.

Now you can start to say your own affirmation in time to your breathing. Some examples of affirmations are:

breathing in say ‘exam’, breathing out ‘success’ or

breathing in ‘letting go’, breathing out ‘anger’ or

breathing in ‘letting go’, breathing out ‘worrying thoughts’ .

Weave the words and the breath together. Let the breathing slow down naturally, taking time to finish each in breath and each out breath. Relax into the rhythm of your breathing. Feel your mind slowing down.

A SIMPLE GUIDE TO MANAGING STRESS

Look after your body - keep it strong so it can handle the stresses and strains of everyday life

exercise daily
eat healthy foods including plenty of fruit and vegetables
avoid or reduce the intake of stimulants such as caffeine, cigarettes, alcohol and drugs
establish a good sleep pattern

Be kind to yourself

remember that things go wrong sometimes despite your best efforts
know your own limits and be realistic about what you can achieve
learn to say 'no' to activities and tasks tthat will overburden you
organise your time - break big tasks and assignments into small steps and come up with a plan and a deadline for how to achieve each step
allow yourself some quiet time to do enjoyable and relaxing things such as hobbies, listening tp music or playing games

Actively de-stress

practice breathing techniques, focus on your breathing and slow down
practice relaxation
restructure your thinking, activley shut out negative and poisonous thoughts
regular exercise, stretching, pilates or yoga
plan a pleasant treat for yourself