Tag: deep breathing

What to do if You Have a Panic Attack (Mental Health Guru)

For people who suffer from panic attacks, it can be immensely helpful to learn in-the-moment anxiety management techniques. Watch this. http://mental.healthguru.com/

Grounding Technique for Anxiety #10: Square Breathing

Square Breathing is a powerful Anxiety Management Technique. This Breathing Exercise is great for stress, PTSD, anxiety disorders, and panic attacks. It’s not just a coping mechanism, with square breathing we channel the power of the breath to learn 2 skills: How to calm our nervous system and how to increase our resilience in the face of stress. We can use our breath in a powerful way to trigger a bottom-up approach to managing anxiety, basically using our body to tell our brain to calm down. This technique can be helpful for stress management, calming anxiety, and for retraining our nervous system to be dominated by the parasympathetic nervous system. When paired with other self-regulation techniques and helpful thinking we can treat anxiety disorders and the depression they contribute to. Square breathing can also increase our “distress tolerance” essentially helping us become comfortable even in stressful situations. Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://therapyinanutshell.teachable.com/courses Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapynutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Check out my Podcast: Therapy in a Nutshell: https://tinpodcast.podbean.com/ Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. If you are in crisis please contact the National Suicide Prevention Hotline at: https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255), or your local emergency services. Copyright Therapy in a Nutshell, LLC —- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Grounding Technique for Anxiety #10: Square Breathing


this next a instruct act is calledsquare breathing and square breathing can be useful for a couple of reasonsone because our gulp is connected to both the one of the purposes of our nervous system thatwe can control and the one of the purposes of our nervous system that is automatic so ithelps us access that appeasing part of our brain kind of in through the back doorthe other thing about square breathing is you practice it with motley lengthsof wheezes then you can practice frame yourself into a slightlyanxietyprovoking situation which is being out of breath but you’re doing itintentionally in such a way that something that are usually be anxietyprovoking or embarrassing becomes something that you can administer withwillingness so you are basically converting something that might havebeen traumatic into something that is very comfortable and that drills yourbrain to believe that you have the ability to convert something that’sstressful into something that’s beneficial for you so let me justexplain square breathing really quickly so with square breathing youimagine yourself breathing a long a square so you imagine yourself startingat the top right corner of the square and you imagine yourself breathing in forfour seconds and then you imagine yourself holding that breath for fourseconds and then you imagine yourself breathing out so exhaling for fourseconds and then holding that air out for four seconds and you’re back to thetop of the square and you repeat that four times so breathe in two three fourso you’re breathing in that whole time supporting it for four seconds breathingout for four seconds you’re exhaling for four seconds and then you’re stayingwithout wheeze for four more seconds so just like that when you breath you wantto have all the breath out that you are eligible to have out to want to be completely out ofbreath when you’re done with your breath you want to be completely full of breathand the other two are the process of coming in and out now you can lengthenthe amount of time that you’re doing these breaths and exhales and propping soyou can lengthen it out to eight seconds or 10 seconds or 16 seconds but when youlengthen the amount of time that you’re out of breath you’re gonna compel yourbrain to panic for a little bit and that’s where you can kind of challengeyourself to increase your convenience with being out of breath so actually there’stwo ways to do this activity the first road is to just stay at for secondsbreathe in for 4 seconds holds in store for 4 seconds breathe out for 4 seconds holdfor 4 seconds and that’s just gonna be various kinds of naturally mollifying because it’screating a rhythm and the other way you can do this is to challenge yourself tolengthen the amount of time you’re holding that breath and that’s gonna bea little bit more of a mental challenge that creates more resilience so as youdo this activity just watch yourself and pay attention to the sensations that comeup so paying attention to your gulp is going to help you stay centered andgrounded while many ardours go through you I hope this video washelpful thanks for watching and take care hi everyone I’m elicited to announce thatmy udemy course change your intelligence is now live so this is a two hour intensivecourse that goes into the ways that you can change your intelligence chemistry withoutmedication so these are very practical abilities that have been shown throughresearch to improve mental health and combat hollow nervousnes and othermental illnesses in this course I teach the practical application ofneuroplasticity which is the developing realm of science showing that our brainsare adaptable and changing throughout our part lives that our brains canactually reform their structure function and chemistry by how we envision and how weact and such courses coaches ten simple directions that you can improve your mental healthby pleasures that take only a duo minutes every day so I formed thiscourse because this is fundamental information that I think everyone shouldhave access to so satisfy take a look at it the link is in the description it’son udemy.com and I’m including a coupon code if you’d like to take the coursefor free time route me a private meaning and I’ll give you a code so check it outthanks and take care




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How to rapidly ease your anxiety

When you live with anxiety, life is never easy. Millions of people have the same anxiety struggles as you and are also on a lookout for ways to make their lives easier. The thing is, successfully keeping anxiety in control is a long-term process, as it cannot be done overnight. On the bright side, there are ways you can do to ease your anxiety that can be incorporated into your daily life. You may have heard of breathing exercises as a great way to deal with anxiety, something that we will be exploring further later. So, to prepare yourself in the future, join us in your video as we talk about the ways you can quickly calm your anxiety. 1. Control your breathing Severe anxiety issues are often associated with poor breathing habits. Exercising your breathing in a way that you can fully control it is one good example of a way to calm yourself. Take time to slow down and reduce your breathing when you’re having anxiety attacks. Deep breathing also helps you calm down. Inhaling and exhaling should slow down and re-center your mind. 2. Use the 3-3-3 rule When your anxiety starts creeping in, look around you and name 3 things you can see. Afterwhich, determine 3 sounds you hear. Lastly, move 3 parts of your body, say, your fingers, ankle, or arm. Every time you feel like your brain is speeding up a hundred miles per hour, this mental technique can bring relief to your mind and bring you back to the present moment. 3. Do anything Stand up, take a walk, sweep the floor, throw away a piece of trash, or do anything that requires you to move and disrupt your train of thought. Doing this will help regain a sense of control. You can also try practicing meditation. A mere 10 minutes a day of solitude and positive energy go a long way in calming your nerves. 4. Drink water In case you don’t know, not having enough water can worsen your anxiety symptoms. Dehydration can even cause heart palpitations. And when this happens, it can lead to feelings of panic, further triggering an anxiety attack. So, take a breather and drink a large glass of water. You may feel better afterward. 5. Write it out The feeling of not knowing why you feel nervous all of a sudden is one of the worst parts of anxiety. Unfortunately, this happens to tons of people. If you have an anxiety attack, writing may help alleviate your nerves. Writing can be a great method to explore and express how you feel, especially if talking out loud is not doable for you. In fact, studies revealed that keeping a journey is a healthy way to deal with negative feelings and anxiety problems. 6. Aromatherapy and essential oils Essential oils have been used for centuries to treat several conditions, including anxiety. These plant oils can stimulate certain parts of your brain, releasing feel-good chemicals like serotonin. As such, they can help reduce symptoms of anxiety, depression, and stress. Essential oils can also improve your mood and sleep quality. Have you learned something new from this video? Which tricks do you think will do it for you? Share your thoughts and insights about it below. ▶ Subscribe to the channel! – https://goo.gl/nJ8d6r

3 Deep Breathing Exercises to Reduce Stress & Anxiety

**Techniques begin at 3:10** Hi everyone! Life’s been a little stressful lately, so here are 3 easy deep breathing exercises I’ve been using a lot to help calm and relax. How do you like to de-stress? Which techniques do you use? Leave me a comment below, and give this video a thumbs up if you enjoyed it! Previous video: https://www.youtube.com/watch?v=ayFxJwDbyJA Find me here: WEBSITE: http://www.meghanlivingstone.com INSTAGRAM: http://www.instagram.com/meghanlivingstone SNAPCHAT: mlivingstone1 TWITTER: http://www.twitter.com/mlivingstone1 FACEBOOK: http://www.facebook.com/mlivingstone11 Disclaimer: This video is for informational purposes only and does not substitute or replace medical advice. Meghan Livingstone, CNP Holistic Nutritionist xoxo

Solid Suggestions To Explore Thoroughly Your Anxiousness Dilemmas

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