Anti-stress breathing Tutorial

Discover the power of breath in our video "anti-stress breathing"! Learn how simple techniques can help you manage stress and reclaim focus. From abdominal breathing to 3-stage techniques, unlock the secrets to calming your mind and energizing your body. Join us for practical exercises that promote positive energy and well-being.

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the word pause can be replaced by breath mark.

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Every breath is an opportunity to pause our thoughts and actions.

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Breathing puts stress on hold and brings us back to focus on our body

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in a calm state.

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In this video

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we will explain how abdominal breathing works and then we will practice two

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anti-stress breathing.

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The calming anti-panic breathing and the more dynamic three stage breathing.

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Before we do guided breathing,

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let's just talk about the benefits of breathing to avoid and manage stress.

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I suggest that you take advantage of every break,

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every pause

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to ventilate and breathe.

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When stress has not reached elevated levels,

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the body can recover energy in minutes

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or even seconds

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simply by breathing deeply several times

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and releasing tension.

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When we are stressed,

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hormones such as cortisol flood our system and produce a reaction called survival.

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Our heart rate accelerates,

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our blood vessels constrict,

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and our breathing requires more oxygen.

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Breathe deeply.

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You can put one hand on your belly,

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concentrate on your bodily sensations,

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and release body tensions.

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You come back into the consciousness of the here and now.

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You come out of the limitation of the mind.

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To begin with,

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I advise you not to force your breath

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unless you have already practiced yoga,

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tai chi,

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singing,

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or dancing.

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The most important thing is to observe,

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to become aware of the breathing.

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That's almost enough.

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Can I feel my breath?

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You can put your hand on your abdomen and chest.

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Breathing is inhaling and

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exhaling.

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Knowing in the case of stress,

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we tend to go into Anea and limit either inhaling or exhaling

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one.

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Breathe out deeply long through your mouth as if you were blowing through a straw.

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Imagine that the old air comes directly out of the brain,

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emptying it completely.

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The diaphragm muscle,

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often contracted under stress,

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will move up

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as the stomach empties.

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2

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inspiration comes softly and naturally when the air is emptied.

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Let it simply be deep by imagining that you breathe in the scent of a flower.

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Drink air through your nose like nectar,

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observing the movement of the belly.

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The belly inflates because the diaphragm is pushed down by the filled lungs.

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3 observe the breathing.

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Keep on focusing on the natural movement of the belly

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so that your mind does not go back to your work in files.

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Breathing is an automatism of the brain stem.

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We can fully experience our breathing by becoming aware of it.

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I advise you to take 5 to 6 microbreaks of 1 minute per day,

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a break to breathe.

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This activates the parasympathetic nervous system

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which helps to calm you down.

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Let go of your thoughts for a moment.

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Turn off your computer

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and breathe

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until you feel relaxed again.

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Technique 1

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anti-panic breathing 3252.

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Abdominal breathing

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frees the diaphragm,

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one of the first muscles to contract

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when stress disrupts breathing and digestion.

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Abdominal breathing deeply massages the organs below the diaphragm,

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promoting their function.

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When you sleep,

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you breathe in with a natural belly swelling,

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so you know how to do it.

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Here is a mastered abdominal breathing that particularly releases the

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stresses knotted in the diaphragm and in the mind.

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Inhale through the nose while counting 123.

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Make a two step apnea break.

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Suspend your breathing by counting 12.

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Exhale through the nose over 5 beats.

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Empty the air gently through the nose by counting 123452 step apnea,

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suspend your breathing by counting 12.

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You can also imagine following the lines of a square.

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Inhale,

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you go up on 3 beats.

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Apnea,

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you go right on 2 beats,

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exhale,

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you go down on 5 beats.

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Apnea,

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you go left

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on 2 beats.

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Don't forget

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to mentally count each beat.

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The simple fact of having to count will clear your head of negative thoughts.

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Technique 2.

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The 3 stage breathing,

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it is a complete breath that opens,

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softens,

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and tones the whole body.

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After blowing and emptying all the air through your mouth,

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inhale deeply through your nose,

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from your stomach,

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abdominal breathing.

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Then bring the air up to your chest,

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thoracic breathing.

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And finally to the shoulders that you open clavicular breathing

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there without effort suspend the inspiration for a few seconds.

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Apnea,

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blow through your mouth for a long time,

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controlling the exhalation as if you were slowly blowing through a straw.

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As you take this breath,

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feel that your body opens and grows with each inhalation

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and softens and relaxes with each exhalation.

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To mentally reinforce the benefits of breathing,

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you can imagine that when you exhale,

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you exhale and push out of your body,

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out of your heart,

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and out of your mind a gray air filled with all your sorrows,

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angers,

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and fears.

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In conclusion,

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when we are stressed,

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we tend to block our breathing by blocking the diaphragm,

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the main breathing muscle.

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This unfortunately limits the supply of freshly oxygenated blood

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to our body and especially to our brain.

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The first artery that exits the heart

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carrying freshly oxygenated blood

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is the carotid artery

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that goes directly to the brain.

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The brain seems to be served first.

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The brain represents only 7% of the body,

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but uses 20% of the oxygen we absorb.

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With the lack of air,

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the brain is poorly irrigated,

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and thinking becomes less clear.

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Any conscious breathing,

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even the simplest,

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can bring calm

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and clarity.

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