This is from Jacquie Whur our Clinical Hypnotherapist.☘️
Some brilliant tips on anxiety and using breathing as a calming techniques
Jacquie says:
‘Many of us are now living is a state of anxiety or stress, coupled with social isolation, so now, more than ever it’s important to look at ways that you can help relieve stress and be aware of your mental health.
When we are suffering with stress and anxiety we trigger our bodies fight or flight system. Being aware of this is the first step, the physical changes that happen within the body, and also the thought process. Understand that the mind is projecting a fear into the future and it will continue to keep replaying different scenarios in an attempt to find a solution.
This is where it’s important to bring the mind back to the present moment, sit in the garden, listen to the sounds of nature and focusing on your breathing.
Slowing the breath down, is one of the first ways to help reverse the physical symptoms you are experiencing.
Breathing usually becomes sharper and shorter when we are anxious or stressed, this floods our body with too much cortisol and adrenaline. It’s therefore important that you actively focus in on the breathing and change it.
Breathing exercises are really good for this, so do a pattern of perhaps 5-7-11
Breath in for 5, hold for 7 release for 11
Or a simple 4 x 4 breath, breath in for 4 hold for 4 release for 4 hold for 4 and continue.
Making time for daily exercise is also important, going for a walk, jog or bike ride are all great ways of releasing stress and helping with our mental well-being. Eating a healthy diet full of nutritious foods.
Other simple things that we can also do to help that stimulate the parasympathetic system (opposite of fight or flight)
Make sure your jaw isn’t clenched, relax the muscles and let it drop ever so slightly, humming or singing are also very beneficial.
All of these things together with listening to guided relaxation / hypnosis teach the mind and body to relax and release stress and tension.
To access relaxation recordings, please visit the well-being site where free downloads will be available from next week' (at the latest).
