I want to share a simple breathing technique that some of you may have seen recently. I find it super useful and use it in stressful situations, when falling asleep or just when I want some conscious breathing.
To begin, take a breath and let the air out of your lungs. Then:
-Breathe in through your nose for a count of 4
-Hold your breath for a count of 7
-Breathe out through your mouth for a count of 8
Repeat this 2-6 times. When starting out only repeat it twice and then gradually work your way up. There is no right or wrong amount of rotations, it is often situation dependent.
Once you have completed the last rotation breathe in deeply through your nose and exhale out through your mouth at least once. Then return to normal breathing. You will find yourself in a blanket of calm; your heart rate will slow, as will your thoughts.
This is a great tool to have in case you find yourself in a situation of panic. When we are in panic the adrenal glands secrete glucocorticoids; cortisol and epinephrine pump through our blood and within minutes you can find yourself caught in a current that you are unable to resist. This technique offers a simple method of halting the current.
It is a practice, and the more you use it the more useful it becomes. Try to build it into your routine, start with a few times a day for a week and see how it feels.
Enjoy your weekend!