A Powerful Self Therapy For Anxiety and Stress which also assists with switching from left to right brain when performing FocusBand drills.

These classic anxiety breathing techniques combine slow, deep breathing with acupressure massage to form a powerful self therapy for anxiety, nervousness, emotional stress and tension.

Why breathing techniques for anxiety and other emotional problems?

Emotions and breathing have a reciprocal relationship - when you are anxious, nervous or upset your breathing quickens and may even become erratic. When you are relaxed and composed your breathing is slow, calm and rhythmical. By controlling your breath, through regular practice of specific exercises, your mind and your emotions can be stilled.

Anxiety Breathing Techniques

Four-Seven-Eight Breath

Best done sitting but can be done standing or lying down.

1. Sit with your back straight and your hands resting comfortably in your lap or on your thighs.

Look ahead...try not to fix your gaze on anything in particular. Slightly closing your eyes helps.

Try to focus internally on your breathing.

All inhalations are done through your NOSE; all exhalations through your MOUTH.

Throughout the exercises keep the tip of your tongue in contact with the top of your mouth, just behind your top teeth.

2. Commence inhaling slowly, smoothly and deeply to a mental count of 4 seconds. Fill your lower lungs first (by pushing out your abdomen), then your middle and upper lungs.

Hold your breath for a mental count of 7 seconds.

Slowly and smoothly exhale for a mental count of 8 seconds.

As you exhale, try to let go of all your anxiety, tension & stress.

That's one round. Pause briefly without inhaling then start another round. This natural pause is very therapeutic and relaxing.

Do 10-12 rounds to begin. Build up to 25-30 rounds several times a day AND whenever you feel anxious or nervous, etc

Summary: Inhale for 4 seconds - Hold for 7 seconds - Exhale for 8 seconds - Pause briefly - Repeat.

On your iphone press the Start button then you would press the Reset button at 4, 11, and 19 seconds to obtain the above results

Benefits

 Calms your mind

 Tones your nervous system

 Regulates your breathing

 Balances your emotions

 Assists with switching from left to right brain

Tips

 Can be done anywhere - on a bus, in a line, at work, before a test

 If you lose your breath, stop, breathe freely then try again

 With practice your pauses between rounds will naturally get longer

 Soothing music or ear plugs can help reduce external distractions