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The legends at j.psychology have so many helpful tips to boost your mental health each day! Today’s one on deep breathing is one I find so helpful and important to bringing me back into the moment. See if it works for you!
During states of anxiety, our breathing rates change. As opposed to breathing slowly from our lower lungs, we begin to breathe fast and shallowly from our upper lungs causing several uncomfortable symptoms like dizziness, shortness of breath, tingling and numbness, nausea, and confusion..
Luckily, by taking conscious control and changing our breathing, we can reverse these symptoms. Controlling our breathing rate and pattern can stimulate the body’s parasympathetic response, this is the body’s (equally as powerful), opposite system to the Anxiety Responses. Calming our breathing like this slows the heart rate, decreases blood pressure, decreases muscular tension, and produces a growing sense of ease and calm in the body.
So how do you execute ‘deep breathing’? Simple, follow our easy guide below:
1.) Take a long, slow breath in through you nose, first filling the bottom deepest part of your lower lungs, then you upper lungs
2.) Hold this breath to the count of three.
3.) Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach.
You could also try a technique called “calming counts”, once again follow our easy guide below:
1.) Sit comfortably.
2.) Take a long, deep breath and exhale it slowly while saying the word "relax" silently.
3.) Close your eyes.
4.) Let yourself take ten natural, easy breaths. Count down with each exhale, starting with "ten."
5.) This time, while you are breathing comfortably, notice any tensions, perhaps in your jaw or forehead or stomach. Imagine those tensions loosening.
6.) When you reach "one," open your eyes again.
#mentalhealthawareness #selfcare #mentalhealth #selflove #mentalillness ##depressionandanxiety #letstalk #childrensmentalhealth