#1: the most important: The 4/7/8 Breath technics
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 worsens anxiety.
Focus on your breath; breathe slowly. Inhale through the nose for 4 seconds, hold for 7 seconds, and exhale through the mouth for 8 seconds. Repeat until you feel calmer.
So... breathe
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When asking how to overcome anxiety, we always hear the "Build your confidence and self-esteem!". But that takes time to accomplish. We might die of our anxiety before fully getting there. So, alongside your journey to build confidence, these tips can help you control your anxiety :)
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Similar ideas to #1: the most important: The 4/7/8 Breath technics
7. Breathe Deeply
- Take a long, deep breath to calm yourself down.
- According to Harvard Health, deep breathing exercises can help reduce stress.
Breathe Slowly
The “4-7-8 breath” technique is touted as a calming practice and tool to combat anger.
Exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for seven seconds, then exhale through your mouth for a count of eight. It’s not possible t...
4-7-8 Breathing
Created by Dr. Andrew Weil this is breathing exercise to help you relax:
- First, let your lips part. Exhaling completely through your mouth.
- Next, close your lips, inhaling silently through your nose as you count to 4.
- Then, for 7 seconds, hold your breath.
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