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* BREATHING EXERCISE *

utopiaSenior Contributor21 Mar 2017, 10:07 pm AEDT

* BREATHING EXERCISE *

I thought I would start a thread about something that I feel quite passionate about.
Breathing Exercises to me, are the number 1 way to help keep myself grounded and try and prevent anxiety and stress from increasing in strength.
For me, I found that once I started to practice this exercise twice a day, everyday, that it increased my ability to think and to focus on areas of my mental health.
So ... I'd like to write down the steps I use to do this exercise. And I hope it is of benefit to others.

Set aside 5 minutes in the morning.
Find a quiet comfortable place to sit or lie down.
Draw the blinds. Turn off the lights. Turn off all electronics (including mobile phone).
Close your eyes. You are safe here.
Take a deep breath in. Fill up your lungs.
Exhale fully.
Take a deep breath in. Fill up your lungs.
Exhale fully.
Take a deep breath in. Fill up your lungs.
Exhale fully.
Now focus on your breath.
Breath normally. Slow steady breaths.
In... and ... out.
Focus only on your breath.
If thoughts come to mind - don't worry - that is normal. When you notice a thought, simply go back to focusing on your breathing.
Breathe in.
Breath out.
(repeat)
Feel the breath as you breathe in. Can you feel it entering your nostrils? Can you feel it go down your windpipe and into your lungs?
Feel the breath as you breathe out. Can you feel the air leave your lungs as you exhale? Can you feel it pass back out through your nostrils?
Breathe in ... Breathe out.
Only focusing on the breath.

I hope this is a help. Please let me know how you find doing this exercise.

Good Mental Health to us all.

22 replies

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In response to: * BREATHING EXERCISE *

utopiaSenior Contributor22 Mar 2017, 4:38 pm AEDT

Re: * BREATHING EXERCISE *

Yes @Scared they are similar. But once you and your body/brain gets used to the exercise - hopefully you will find that 3 or 5 deep breaths is all you need to move past something that may have caused you anxiety.
Meditation is about trying to reach that state of 'nothingness'. The moment between.
Simply neing aware of your breath - can bringyou back to the 'now' - help 'ground' you. And iit's not so much about mastering the exercise. It's just about doing it regularly. I still have thoughts pop into my head. Sometimes for long periods. But I just go back and focus on that In Breath.
When I meditate - I go to a far deeper place.

In response to: * BREATHING EXERCISE *

Unknown userMember22 Mar 2017, 4:41 pm AEDT

Re: * BREATHING EXERCISE *

Ok thanks @utopia
I think ill give it another go then.
But since you do meditate do you mind if i ask you a question about it?

In response to: * BREATHING EXERCISE *

utopiaSenior Contributor20 May 2017, 10:41 pm AEST

Re: * BREATHING EXERCISE *

@outlander. First post on first page. Breathing exercise

In response to: * BREATHING EXERCISE *

outlanderSenior Contributor20 May 2017, 10:43 pm AEST

Re: * BREATHING EXERCISE *

Thank you @utopia

In response to: * BREATHING EXERCISE *

utopiaSenior Contributor21 May 2017, 1:00 pm AEST

Re: * BREATHING EXERCISE *

@Adge. Here is the thread. It sounds like you are already practicing it.
If you use a slightly different technique - could you add it here. It would be good to have a few different methods of breathing relaxation.
As we know, we are all different and one technique will not work for all.
I found it best to do this in the morning - generally outside - the noises of nature help relax me. Sometimes in the mornings I'll have my eyes open and looking at a plant and watch the butterflies or bees go from flower to flower - while I do my breathing.
At night - I do it in bed. Just before I'm ready (hoping) to sleep. So lights out. Eyes closed. Get comfortable.
I think the more we practice this, the easier it is to calm ourselves.
If I have to go to Melbourne or to Centrelink - anything that causes an increase in anxiety - I do the 3 deep slow breaths and that's often enough to calm me down enough to fall back into a regular breathing pattern.
I hope this helps.
You too @outlander. Practice when not anxious - or low anxiety at first.

In response to: Re: * BREATHING EXERCISE *

AdgeSenior Contributor21 May 2017, 1:36 pm AEST

Re: * BREATHING EXERCISE *

Thanks @utopia. That's helpful, yes it sounds similar to what I've been doing.

Adge

In response to: Re: * BREATHING EXERCISE *

AdgeSenior Contributor21 May 2017, 1:47 pm AEST

Re: * BREATHING EXERCISE *

I usually do a breathing meditation, once or twice during the day - & also when I'm wanting to go to sleep.

I focus on my breaths, saying "in", & "out" or "rising" & "falling", as my tummy goes up & down with each breath.

I slow down my breathing (as much as possible), & breathe more deeply (instead of shallow & fast breaths). Exhaling (or sighing) out through the mouth (instead of nose) can be helpful

I also try to pay attention to (or briefly note) what position my body is in whilst breathing (seated or lying down) - what parts of my body are in contact with the bed (or chair), & what sensations I have in my body (whilst breathing).

Sometimes, if I'm really anxious or am having a lot of trouble getting to sleep - I do the same with deepening & slowing down my breathing, whilst counting backwards from 100 to 0. Then I repeat the cycle (100 to 0), if necessary.

Adge

In response to: Re: * BREATHING EXERCISE *

outlanderSenior Contributor21 May 2017, 2:50 pm AEST

Re: * BREATHING EXERCISE *

thanks @utopia

yeah i tend to doo the breathing exercises at night time and it helps me sleep sometimes or i fall asleep doing it

In response to: * BREATHING EXERCISE *

utopiaSenior Contributor22 May 2017, 10:43 pm AEST

Re: * BREATHING EXERCISE *

@Former-Member. Thought you might like to have a lookat my thread on bbreathing exercise. It's a great way to reset your breathing pattern, to help relax or to reduce feelings of anxiety.
I don't bothing counting or holding my breath for any specifi time. As that feels more like the start of a panic attack instead. I simply focus on the in and out of the breath.
Just read the first post.

In response to: * BREATHING EXERCISE *

outlanderSenior Contributor22 May 2017, 10:45 pm AEST

Re: * BREATHING EXERCISE *

@utopia methods awesome and does work well @Former-Member

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