1. The mindful sigh - Deepstash
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1. The mindful sigh

You should be sitting comfortably for this. I do it at my desk when I notice key symptoms of stress like shallow breathing, tense shoulders or an increased heart rate.

  1. Take a deep, long inhale through your nose for five seconds and hold.
  2. Take another quick inhale for one second and hold for three seconds.
  3. Sigh a slow, long exhale through your mouth for six seconds.
  4. Repeat the cycle three times.

That quick second inhale causes the air sacs in the lung, which collapses when we’re done inhaling, to reinflate with air. As a result, the surface area in the lungs increases, and releases carbon dioxide from the body more efficiently. This helps to relax the body.

Long exhales cause a slight increase in pressure to the receptors in the heart, signaling the brain to slow down the heart rate.

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3. The full salamander

3. The full salamander

This one is harder to do if you are at your desk or in the office, so it’s a great longer-term exercise to try at home.

  1. Kneel on all fours, with your head facing down.
  2. Look to the left without turning your head.
  3. Tilt your he...

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Introduction

Introduction

During stressful situations, our brain can feel like our worst enemy, causing us to shut down with anxious thoughts or heart palpitations.

Intense anxiety activates the sympathetic nervous system, a network of nerves that trigger the “fight or flight” resp...

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2. The half-salamander

2. The half-salamander

This is called the half-salamander because your eyes are moving while your head is kept still, similar to a salamander’s behavior.

  1. Sit or stand in a comfortable position, with your head facing forward.
  2. Shift your eyes to the right without turning you...

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Some people said they had anxiety attack, hope these tips can help to reduce it.

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#1: the most important: The 4/7/8 Breath technics

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Control your breath. When anxious, we tend to overestimate a situation, signaling the nervous systems that it's a danger.

This triggers physiological responses, like increased heart rate and breathing. So, you might feel breathless or hyperventilate, creating a loop that w...

Breathing right

Simply breathing at a 1:2 ratio of inhale time to exhale time can substantially change your heart rate, and thus your mood

Try exhaling for twice as long as you inhale, and now concentrate on repeating that length of exhale for, say, fifteen to thirty seconds. You'll notice your heart rat...

How to do it

Find a place where you can sit comfortably with a straight spine. Take a steady breath in through both nostrils.

Inhale until you reach your lung capacity; maintain a tall spine. Hold your breath for a second, then constrict some of the breath at the back of your throat, as if you were abo...

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