How to calm down with breathing. How to strengthen the nervous system, restore the psyche and calm the nerves: vitamins and techniques. Breathing exercises to calm down

Each person in their life is faced with a lot of stress. The factors provoking their appearance may be different, but the means to help cope with them are not all effective. Breathing exercises are some of the most effective in relieving anxiety.

They are performed not only to calm down, but also relieve fatigue and tension. it can be not only relaxing, but also curative. It is often prescribed for bronchial asthma. Observing the simple rules for performing breathing exercises, a significant improvement in a person's condition is achieved.

What is breathing for relaxation?

We breathe completely unconsciously. If desired, a person has the ability to control this process. Calm breathing is used in psychotherapy to relieve tension and allow you to calm down in no time. In addition, it has a significant healing effect.

Learning to breathe correctly to calm yourself down is not difficult. It is important to understand the technique of the session. During normal breathing, our pulse is in a stable state. When a person is under stress or physical exertion, the pulse begins to quicken, the pressure rises and the person may feel a little dizzy.

Relaxation breathing is aimed at calming the nervous system, especially the parasympathetic. It turns on when working with the stomach, without using the shoulder girdle. In order for such gymnastics to help one to rest, it is necessary:

to conduct the lesson in a ventilated area;
do not exercise during illness and at high temperatures;
concentrate only on breathing;
keep your posture straight.

Observing simple rules, gymnastics will only benefit. During the lesson, you should not be distracted by strangers, so it is best to do it alone or in a pair with a person who does the same.

One of the most popular and simplest activities. You need to count to four, take a deep breath and hold your breath for 2 counts. Then exhale, again counting to four. Such a system is called 4 - 2 - 4. The implementation is quite simple and allows you to tune in to the desired wave in a short time and relieve slight tension.

There are several types of breathing exercises:

top;
the average;
bottom.

Lower breathing is carried out by the abdomen, while using the diaphragm. It is it that helps best deal with stress. Lower breathing exercises can be performed daily or as needed.

Middle breathing is carried out with the help of the entire abdomen, that is, the muscles of the press and the middle sections of the lungs are connected.

With upper or chest breathing, you can relax and recover as quickly as possible. Very effective during unforeseen stressful circumstances.

Exercise rules to calm the nerves

Correct performance of relaxing exercises allows you to calm down in a short time. Such exercises are aimed primarily at normalizing the heart rate.

During gymnastics, you must be careful not to make sudden movements. If breathing exercises are performed on a regular basis and not for the first time, then you can begin to gradually increase the intervals between inhalation and exhalation. For newbies, it's best to stick to simple rules and not hurt yourself with excessive delay.

You need to take breaths slowly and deeply, only if the opposite is not required by the technique. The direction of air to the lungs or to the diaphragm is adjusted depending on the desired result. carried out in yoga practice. This technique allows you to maintain balance and harmony with yourself.

At the same time, the technique allows not only to calm down, but in general has a complex positive effect on the entire human body. Special breathing normalizes metabolism, improves blood circulation and allows a person to feel more calm all the time, and not only during exercise.

The execution rules are simple:

keep your back straight;
visualize while breathing;
exercise full control of your breathing;
relax;
take a comfortable position;
not to be distracted by extraneous matters;
perform each exercise in several approaches;
when you exhale, imagine that the negative leaves the body.

The very first exercise is usually a warm-up. It should be simple so that the lungs are prepared.

Breathing exercises for sleep

Many people have a problem such as insomnia. The inability to fall asleep interferes with a normal life, since the person does not get enough sleep, he feels tired. There is a special activity to calm the nervous system and fall asleep quickly.

Before going to bed in warm and comfortable clothes, in a ventilated area, lie on the bed. Inhale deeply with your stomach. Retain air in the lungs for 4 to 7 seconds. In this case, inhalation is carried out through the nose. Next, you should exhale through the mouth, so hard, but slowly, that there is a feeling of emptiness and vacuum in the lungs. Repeat several times.

Breathing for calming can be used both immediately before bedtime and some time before bedtime. If you do gymnastics for calming and relaxation as an evening ritual, then insomnia will leave a person sooner.

Breathing exercises not only help you fall asleep faster, but also sleep more deeply. They are good for calming the nervous system. Another trick for deeper sleep. Lie on the bed and close your eyes. Imagine how solar energy is inhaled together with the air, passes through the entire spine and leaves the body along with the negative, through the feet. You need to inhale slowly, with your nose. In this case, it is desirable to keep the shoulders motionless, and to carry out breathing with the stomach.

The so-called diaphragmatic breathing to calm the nerves will help you relax, relieve tension after a hard day at work and fall asleep faster.

Vritti itself or even breathing

Pranayama are special breathing exercises that are carried out as an independent element for calming and healing the body.

All pranayamas are subdivided into subtypes, depending on the type of breathing carried out during their performance.

Sama-vritti.
Visama-vritti.

Their techniques differ in the ratio of inhalation and exhalation. The vritti itself implies equal proportions of breathing. And visama - vritti - in the ratio of one to four to two.

The vritti itself is suitable for beginners. Its execution is easy and does not require special training. The vritti itself calms the nervous system and is considered a meditation technique as it is often used by yogis during meditation.

It is advisable to do it before going to bed, as it will allow you to relax and calm down. An elementary example would be: inhalation in four counts. Then exhale in four counts.

You can gradually increase the number of accounts to 12 or more. But at first, it is advisable to breathe no more than 4 counts.

The volume of the lungs will begin to increase with practice and the breaths will pass more easily and longer. With the vritti itself, there should be exactly an equal proportion and number of accounts, because if the proportion changes, then the technique will be completely different and the effect may be the opposite, not sedation, but toning.

Abdominal breathing technique

A breathing technique called abdominal breathing is done in the abdomen. At the same time, the abdominal muscles are completely relaxed, attention is concentrated. If you relax the abdominal muscles, then the inhalation will be deeper, if you make them tense, then the inhalation will be less intense.

To control the abdominal area, you can place your hands on the part below the navel. The ability to relax and tense these muscles is very important, especially for pregnant women. However, it can only be performed after consulting your doctor.

Breathing should be even and smooth, the press relaxed. The time of inhalation and exhalation over time can be increased as the body gets used to it. These exercises can be done regularly to calm the nervous system. They also have a strengthening effect on the entire body due to the saturation of the blood with a large amount of oxygen.

Nadi shodhana or alternative breathing through the nostrils

Nadi Shodhana is a special system that cleans not only the energy but also the respiratory channels. It rejuvenates the body, gives calmness, balances the person and allows him to calm down faster if necessary.

The system involves balancing the breath with both nostrils. Alternative breathing should be carried out evenly so that both hemispheres work equally. If a person observes his nostrils while inhaling, he will notice that one of them breathes more easily than the other. In this case, one hemisphere works better than the other. Balanced breathing is aimed precisely at harmonizing the two hemispheres. Thanks to this, you can get a calming down of the nervous system and a healthier body.

Progressive relaxation

Relaxing breathing is used not only as an independent element of calming exercises. There is what is called progressive relaxation. It involves the gradual relaxation of all muscles, even those that are not involved in breathing. It is performed as follows: the hand is clenched into a fist, gradually unclenched until complete relaxation. Then the other hand. Next, attention turns to the legs. When all the muscles are relaxed, the person will feel great relief.

Ultimately, regular exercise will give you peace and tranquility for a long period of time. You can perform it both on an ongoing basis daily, and if necessary.

Guided rendering

This method is based on relaxation and calming of the nervous system. The technology is fairly new and is currently widely used in psychiatry. The technique is being introduced for the treatment of psychological problems and for emotional disorders.

Imaging is very powerful when combined with some breathing techniques. For example, psychiatrists use this method quite widely for psychological correction, and its results have been confirmed by scientific research.

You can visualize your desires, goals. For personal growth, this method allows you to expand your capabilities and boundaries.

It has an effect not only on calming the nervous system, but also on the general development and harmony of the individual.

"People who don't know how to deal with anxiety die young"

A. Carrel.

If you think carefully about the well-worn stamp “everything”, it becomes clear why these nerves need to be strengthened, and the nervous system needs to be trained, toned and stimulated. So that there are no diseases, but health so that there is.

Bound by one goal, bound by one chain ...

Body and psyche are connected like lovebirds. Every change on the inside is reflected on the outside. And, on the contrary, everything external turns into an internal state. It is not for nothing that there is such a direction in medicine as psychosomatics, which is trying to establish a clear connection between the course of mental processes and their influence on the physiological state of a person.

All this in the near future may come back to haunt with serious ones, which will radically affect the quality of life. It will change and, as is clear, not at all for the better.

The question "why strengthen the nerves" is as clear as day. The nerves with the psyche need the same care, the same training as the body. Then the person will be harmoniously healthy (physically and mentally). And health is a guarantee of a full, active and active life.

There are a great many methods for strengthening the nervous system and psyche, and conditionally they can be divided into 2 groups: training for the body and training for the psyche. Let's dwell on the first group.

Strengthen the body to calm the nerves and psyche

You can strengthen the body, nerves and psyche if you follow these recommendations:

You need to train the body increasing the level of physical activity... Movement is life. This is easy to verify with the example deceased. As Vysotsky sang: "Everyone fled from the noise and shouting, only the deceased did not run away." All living things must move, and as actively as possible. During running, or vigorous walking, all the stress hormones accumulated by us are intensively consumed by the body. They are stress hormones for that, to help escape from fear and danger, and not lie in their way (or on the couch).
Nutrition is a matter of principle... Correct! Food is a responsible business and you cannot approach it in a hurry. The principle of nutrition for the glory of health is to provide the body with all the necessary substances, vitamins, minerals, amino acids.
It’s wrong to just fill your stomach with what you have to. And the echo of the spells: "do not overeat", "do not eat at night", "do not abuse" never ceases in the air.
Away, unhealthy addictions... Instead of breakfast - coffee with a cigarette ... This ritual makes you wake up in the morning, serving as a light tonic. You can stop at it. And the best thing is to completely quit smoking, drinking, using stimulants and other destructive habits. The short stimulating effect of nicotine is replaced by a phase of sharp inhibition. To get a new portion of vivacity and tone up the brain, one cigarette is followed by another, a third ... But the phase of excitement is getting shorter, and inhibition is longer. At a certain stage, the body no longer responds with a flash of excitement. Instead of a short tonic charge, the smoker begins to experience fatigue, irritation, weakness and drowsiness. It's the same with coffee. After the next portion, he no longer gives a charge of vivacity, but takes the last one.
Hardening and winter swimming... Water is a prerequisite for existence. The aquatic environment offers dozens of ways to strengthen nervous system. Hardening creates "impenetrable" immunity, invigorates, makes the body "wake up" and withdraw its reserves. Winter swimming is an extreme form of hardening. It seems strange, but "walruses" are surprisingly healthy and balanced people. Such a powerful physiological stress, which the body receives when plunging into an ice hole, will launch all your armored trains standing on the side tracks.
Bath and sauna- a recognized method for cleansing the body and soul. High temperatures, hot steam in combination with a birch broom very quickly heal any blues, and a grateful body responds with pleasant languor, relaxation and a clear mind.
V water you need not only to swim, temper and steam. It still needs to be drunk correctly and in sufficient quantities. The 8-glass method is widely known. If you believe the primary sources, then just such a volume of water should pass through the channels of our body per day, washing it, cleaning mucus from the intestinal walls, removing decay products and organizing the correct water balance.
Massage, self-massage- the strongest remedy against all ailments. The trouble is that the body gradually loses flexibility, joint mobility. The metabolic processes go badly, stagnation and clamps appear in the muscles. Powerful self-massage up to the seventh sweat will perfectly disperse stagnant blood, enhance metabolic processes, give vigor and a sea of energy.
Sleep and rest area... Deep, healthy sleep will help strengthen the nervous system. In a dream, the body is restored, renewed cells, the brain is resting. Lack of sleep, shallow sleep, frequent awakenings, and early waking up quickly shatter the nervous system. A person becomes lethargic, apathetic, weak, with difficulty thinking, concentrating. In communication, sleep deprivation is manifested by outbursts of irritation and aggression. You need to sleep, turning off all sources of noise: TV, telephone, radio, computer. The sleeping room should be well ventilated. Coffee and smoke breaks before bed will destroy your well-intentioned intentions. tend to overexcite the nervous system. Sleep in the dark. Darkness is a precondition for the production of melatonin (the hormone of calmness and sleep). If you are already accustomed to falling asleep under the noise and light accompaniment of the TV, wean it. Flickering of the screen, flashes of light interfere with the production of sleep hormone.
Nature- another natural assistant in creating a strong psyche and a healthy nervous system. The most calm and harmonious people are tourists of all stripes. Hiking, water tourism, cycling tourism is a wonderful and natural way to relax the nervous system. Nature heals itself. You just have to get out of the city, sit by the river and watch the sun reflect in the water. You will return home serene and spiritualized. Communication with nature can not only easily recreate the psyche, but also heal the most severe physical ailments.

Healthy food for nerves - eat and relax!

Nutritionists have created a special diet for those who want to stop worrying and start living. Without the substances and trace elements necessary for a person, which he receives at the dinner table, nerve cells cannot cope with their tasks in full.

Lack of magnesium, potassium, calcium, iron, phosphorus, iodine weaken the nervous system and its interaction with internal organs.

Magnesium is an essential element responsible for muscle relaxation, transmission and reception of nerve impulses. His sources:

mineral water;
eggs;
nuts;
beans;
wheat bran.

Eat oatmeal, barley, millet, buckwheat more often. These cereals have large reserves of magnesium.

Phosphorus is a trace mineral that reduces muscle tension and tones the nervous system. It is found in organ meats, milk, beans and cereals.

Calcium is a regulator of neuromuscular impulses. Despite all its importance for the strength of bones and teeth, nerves need it just as much. And sometimes even more. In such cases, the body "removes" it from the bones, directing it to where there is a great need for it. Sources of Calcium:

dairy products;
cabbage of all varieties and spinach;
nuts;
poppy and sesame seeds;
soybeans and wheat.

Potassium - promotes the well-coordinated work of muscles and nerves, serves as the prevention of depression, etc. The lack of potassium is made up for by enriching your table with vegetable and dairy products, as well as lean meats and fish.

vegetables and fruits (cucumbers, tomatoes, pumpkin, cabbage, melons, watermelons, bananas);
dried fruits (figs, raisins, prunes);
cereals (wheat flour and bran, rye bread, oatmeal and buckwheat);
nuts (walnuts, pine nuts, peanuts, almonds);
meat and fish (beef, rabbit, tuna, flounder, cod).

Iron - ensures the full functioning of the thyroid gland, is responsible for the normal metabolism and the formation of nerve fibers. There is a lot of iron in meat and liver. Any meat is suitable, and the darker it is, the more iron it contains.

This element is rich in such products:

river fish, sea fish, seafood;
eggs (chicken, duck, quail);
fruits, dried fruits;
green vegetables;
bread and cereals.

Iodine - is responsible for the production of thyroid hormones. Lack of the hormone thyroxine causes severe metabolic diseases. Hormonal imbalance is apathy, lethargy, depression, chronic fatigue and irritable weakness. The lack of iodine is compensated for by adding seaweed, sea fish and seafood to the diet.

Foods for the nervous system that make us happy:

Vitamins and Nerve Sedatives

To strengthen the nervous system and psyche, certain vitamins and drugs are needed.

Nerves react very favorably to vitamin B and very badly to a lack of it.

The most convenient way is to purchase an inexpensive package of Pentovit. This is a blister of 50 tablets that contain the entire group of this vitamin.

B vitamins lower the level, relieve, normalize mood and even restore nerve cells. They improve thought processes, strengthen memory, give vigor and efficiency.

Vitamin C is great for managing stress and boosting your mood. Vitamin E soothes the nervous system. Vitamin A slows down the aging of nerve cells, improves sleep, its lack will lead to lethargy, fatigue and some general lethargy.

Tinctures, herbal preparations, syrups, drops and tablets are the main forms of sedatives.

Novo-passit syrup is more appropriate for mild forms of neurosis, facilitates falling asleep and soothes.

Drops Valocordin, Valoserdin, Zelenin drops reduce the excitation of the central nervous system, have a sedative, hypnotic effect. Also these funds remove vegetative-vascular symptoms.

The best pills that restore the balance between inhibition and excitation of the nervous system are recognized:

Glycine;
Persen;
Donormil.

But the first thing to do to strengthen the nervous system is to stop being nervous about every occasion and without it, here's how to do it:

"Lord, give me the strength to change what I can change, give me the courage not to worry where nothing depends on me and wisdom to distinguish one from the other." This prayer is great advice for those who are constantly nervous about everything. Don't be nervous, you just need to study your problems. And act according to this appeal.

It is also worth remembering that:

Hello everyone, dear blog readers! You already know how much harm stress can cause by causing various diseases, shaking the feeling of inner balance and, in general, developing into prolonged depression, provoking suicide. It is not always possible to prevent it, as well as to deal with the consequences, but knowing certain methods, for example, such as breathing techniques to calm down, it is quite possible to do this.

general information

To begin with, the state of the nervous system is very closely related to breathing, or more precisely, to its frequency. Therefore, it is very important to observe the rhythm, depth and speed, because it depends on this whether you relax, or vice versa, become more active. It is not for nothing that women are taught correct breathing before childbirth, which helps to anesthetize and relax the body during labor, and then during attempts.

Since today we are struggling with stress, it is necessary to breathe slowly and measuredly, then you will fill every cell of the body with oxygen, which will help normalize pressure, help the nervous system to return to normal and, of course, relieve muscle tension.

Breathing types

Clavicular - the uppermost part of the lungs is filled with air, while you can see how the shoulders and collarbones move. This type does not saturate our body with oxygen at all and is used during meditation in order to concentrate on internal processes, gradually moving on to deeper breathing.
Thoracic - accordingly, the movement of the diaphragm is noticeable, the chest and ribs expand and narrow in the process. Also, it does not completely saturate the body, reaching only the middle of the lungs, leaving their lower part unfulfilled. Usually seen in women.
Abdominal. The diaphragm is lowered, and then the abdomen protrudes, which most women are embarrassed about, choosing a more aesthetic chest type, therefore, it is more natural for men.
Full - provides stress relief, since all of the above organs are involved. Saturating cells with oxygen improves not only physical health, but also emotional state.

Execution rules

The rules are a bit similar to those that I already gave you in previous articles, for example, in the article . Let me remind you that the posture should be comfortable for you, it doesn't matter if you prefer to sit or lie down in the process, the main thing is that your back is straight.
It is forbidden to practice on an empty or full stomach. You should start at least an hour after eating.
In order not to be distracted and fully concentrate, it is recommended to close your eyes, and of course, not to pay attention to the thoughts that arise in your head.
Each of the exercises should have at least 10 approaches, with breaks, in case you decide to try other techniques .
Visualize each inhalation and exhalation, imagining how clean, warm and bright energy fills every part of your body, and dirty energy leaves the body. I wrote about visualization here « ».
The best effect will be if you sit on the street, as a last resort near an open window.
When dizziness appears, this indicates hyperventilation, that is, oversaturation with oxygen, take a break and breathe into your closed palms, the carbon dioxide released on exhalation will bring you back to normal.

Exercises

1 sama-vritti

First, let's learn the simplest yet most effective method called Sama-vritti. You should inhale through the nose, count to four, and only then exhale with the same count. Over time, you can lengthen the pauses, counting to six or eight, whichever is more comfortable for you. By the way, it helps to distract yourself if you feel that you are losing control of yourself, especially in a moment of conflict. Leave the room for a couple of minutes, do this exercise and then you will feel that you are calming down.

2.Gymnastics

And this gymnastics will help you to relax immediately before the expected stressful event, you just have to take care of the opportunity to lie down in advance, because standing will not have the same effect. Lie down with one hand on your chest and the other on your stomach. Taking a very slow and deep breath, concentrate your attention on how the diaphragm rises and oxygen saturates the entire body. Exhale slowly and steadily in the same way. Consider to yourself that one inhalation-exhalation takes at least 10 seconds, since there should be no more than 8 of them per minute, optimally six.

3 nadi shondhana

It helps to connect both parts of the brain with each other in one process, then a person achieves a feeling of inner balance and balance. To do this, close one nostril with your hand and inhale through the free one, but, already at the end, when the lungs are almost full, you must close the open nostril and exhale through the opposite one. Do this for 5 minutes at a comfortable pace.

4 pranayama

There are very interesting breathing practices in yoga, which are called pranayama, which means - the management of vital energy. Ujjayi pranayama is very interesting. It is done in any position of the body, and is remarkable in that it is natural during sleep, when our consciousness is turned off. Therefore, it is also called mental breathing, which not only relaxes, but also helps with insomnia.

It is useful for sensitive people who perceive events too close to their hearts, due to which psychosomatic diseases arise. Position yourself as you like, fill your lungs with air and release it through both nostrils, only slightly contracting the glottis. A barely audible hissing sound will indicate the correctness of the execution, as if the kettle is starting to boil.

Breathing is required in stages, that is, starting from the collarbones, moving on to the thoracic and abdominal views, focusing all attention on the sound that comes from the throat.

5. Another pranayama - Shitali

To do this, you need to sit in a comfortable meditative pose, I talked about them in the article at the link above. . With your eyes closed, try to stick your tongue out so that there is no tension, and wrap it in a tube. If you don't know how, just try to lift the sides up. And, as you guessed, the air should be passed through this tube, only exhaled through the nose.

If done correctly, you will hear a noise like a blowing wind and the tip of your tongue will cool down. At first, do it no more than 9 times, eventually increasing the number of cycles up to 15 times. In summer, when it is very hot, this method will help to cool down a little. You already know that yoga is very beneficial for the body, and its followers claim that by practicing Shitali, you can not only relieve tension, but also heal stomach ulcers, lower blood pressure and remove toxins.

6.Express method

If you urgently need to regain the ability to think clearly, getting rid of anxiety, anger and other worries, this express method is suitable for you. It can be performed even while standing, unnoticed by others. A deep breath should be taken, which should start from the abdomen, passing into the chest, then into the collarbones. That is, to execute the wave in reverse, which takes two seconds in time. Then hold the air for five seconds, and exhale it, also counting to five. After pausing, again for 5 seconds, repeat all over again. Just 6 approaches, and you will be calm.

7. If a busy day awaits you

Try this exercise in the morning, as soon as you wake up. In this way, you will fill every cell with oxygen and energy, which is enough to cope with the upcoming difficulties without harm to your health.

It is necessary to stand up straight, straighten your shoulders and press your arms to your body. Close your eyes and take a measured, calm breath, standing up on tiptoes. Hold for two to three seconds, and then also slowly lower to your full foot. It is enough to perform six times, only already alternately rising on the left, then on the right leg.

8 Tibetan Techniques

They help to strengthen the nervous system, only they need to be performed every day. You can start with holding your breath, which is of two types:

Empty lungs. As you exhale, draw in your stomach as much as possible in order to feel how the muscles tighten, starting from the pubis and ending with the navel.
Full. In the same way, we draw in and strain the stomach, only the air must not be completely released, but part of it must be kept in the lungs for about four seconds.

9 yawning can also help us relax.

It occurs in us when the body is oversaturated with carbon dioxide, from which it becomes possible to get rid of through this process. Yawning relieves tension in the facial muscles and helps renew air in the chest. So open your mouth wide and allow yourself to yawn as many times as it takes to feel relaxed.

10.In especially difficult critical situations, you can connect affirmations

I talked about them in the article. You should close your eyes, take a deep breath and say to yourself "I am calming down" or "I am relaxing", it is important that the second part of the sentence is already sounded on the exhale. This should be repeated at least 6 times.

Conclusion

And that's all for today, dear readers! Try to complete all the above exercises, stopping at the most comfortable and simple for you. Take care of yourself and be calm!

The complex of breathing exercises is called. It is used to relieve nervous tension, overwork, stress. Breathing exercises should not be confused with breathing lying on the couch. Here you need an active attitude to life positions, the ability to set yourself up and adherence to the rules, which will be discussed later.

What should I take into account?

If you breathe through your chest, the sympathetic nervous system works. It turns on those moments when you are engaged in physical labor, overcoming obstacles, etc. At the same time, the pulse becomes more frequent, blood pressure rises, and ventilation of the lungs increases. When breathing with the diaphragm, the parasympathetic nervous system works. In this case, it determines sleep, digestion, rest - blood pressure decreases, pulse decreases and, thus, ventilation of the lungs decreases.

Each system works separately, that is, when the sympathetic nervous system works, the second does not work.

In order for breathing exercises to help relieve stress, you need to turn on the parasympathetic system, observing the following rules:

Start with simple techniques, gradually increasing the load.
During training, do not get distracted, while maintaining maximum concentration.
Exercise outdoors or with an open window in a well-ventilated area.
Breathe slowly, because it is this rhythm that allows you to most saturate the body with air.
Focus on breathing, chasing away all negative thoughts and imagining the best moments.
Monitor your posture, otherwise breathing exercises will be very difficult. The fact is that poor posture and scoliosis make it difficult to breathe.
Reduce the load or increase the rest time between exercises if unpleasant sensations develop. The only acceptable discomfort is slight dizziness.

If you practice every day, after 3-4 weeks you can see an excellent result in balancing the psychological state.

10 exercises for beginners

Let's start with the simplest exercises that can be performed in the workplace and just in public places. Each of them must be repeated 3-7 times:

Count to 4 and hold your breath, count to 2 and exhale in four counts. Every day you need to increase the number of times and change the breathing itself to a deeper one. This will allow you to relieve nervous tension for a while and give you the opportunity to relax.
Opening the window, take a deep breath and very slowly raise your arms up and inhale until your arms are joined above your head. Hold your breath for a few seconds and gently lower your arms, making the same smooth exhalation.
In a standing position, while inhaling, place your arms at shoulder level, hold your breath and make smooth body tilts to the right and left, while the legs remain motionless. Then lower your hands and exhale smoothly.
Take a deep, slow breath, and then exhale quickly and sharply. This exercise will help you to cheer up for the whole day.
Sitting comfortably in a chair, inhale through the right nostril and exhale through both.
Take a stand straight, arms apart at the seams. Take a deep breath, hold your breath for 30 seconds, fold your lips with a tube and exhale with force, drawing in your stomach as much as possible. Then take a relaxed breath in and out.
Spread your legs shoulder-width apart, put your hands on your hips. Inhale deeply through your nose and hold your breath. Let go of your head so that your chin touches your chest, tilt your head back, and then forward. Make 3-4 tilts, and then exhale through your mouth, bending back as much as possible, and then as low as possible.
Spread your legs at shoulder level and spread on the sides of your arms. Inhale deeply through your mouth, hold your breath, circle your hands three times and lower. Exhale forcefully through the mouth.
In a seated position, spread your legs crosswise and grab your knees with your hands, relax your shoulders and lower your head. Take a quick breath through your nose, throwing your head back. Exhale through your teeth, lowering your head so that your chin touches your chest.
Sit on a chair, close your eyes, breathe in and out slowly, presenting a large field of beautiful wildflowers. Allow your thoughts to walk across the field, gently touch the flowers, imagine how deeply you can inhale the scent of these flowers, smile and breathe out freely. So repeat several times. Great finishing exercise to improve your mood.

The correct rhythm of breathing exercises is achieved with equal intervals of breath holding during inhalation and exhalation.

Yoga breathing to calm

The use of yoga tactics is an effective method for relieving stress, nervousness, depression. We begin to feel our body and breath, releasing all negative emotions outside.

In yoga, this position is also called the "dead pose". It is useful in that it gives complete relaxation to the body. It is advisable to do it before bedtime:

Lie on your back and stretch your arms along the body, palms up. Close your eyes and relax completely.
Breathing lead to a rhythmic pace.
Count your breaths in and out for 3-4 minutes.
Try not to be distracted and focus.

Yoga nidra

Allows you to relax as much as possible and bring the body to calm the nervous system. Lie in the pose described under the first paragraph, and mentally walk through your body with your consciousness. Slowly feel the right hand and each finger separately, the left hand and also each finger, trunk, right and left legs, fingers, feet. Relax all parts of the body individually to the maximum and, as it were, understand that the whole body merges with the floor. Such classes can be conducted about 5 times.

You can refer to this technique:

Lying on the floor, relax your body and feel the relaxation of every muscle.
When inhaling, lift your stomach and expand your chest.
When exhaling, hold your breath a little and get a feeling of cleanliness.

When you inhale, positive energy enters the body, and when you exhale, all toxins, toxins and negative emotions come out.

This exercise can be performed 10 times.

Pashchimottanasana

This is the stretching of the back of the body, which allows you to remove tension, both physical and mental. Copes well with nervous tension, neuralgia. It must be done 5 times in the morning and evening hours:

Lie on your back and straighten your arms above your head.
When exhaling, take a sitting position.
Bend over as much as possible and clasp your feet with your palms.
When inhaling, raise your arms above your head, straighten your spine, and straighten your chest.

Vrajana

The technique is used while walking, for example, during daily walks:

Take a deep, slow breath in four steps.
Exhale without holding your breath for a count of 6.
Increase the load on a weekly basis - lengthen inhalation and exhalation according to the following scheme: inhale - up to 6 steps, and exhale - up to 8; then inhale - up to 8, exhale - 12; complete by lengthening the inhalation to 18 steps, and the exhalation to 36.

The purpose of the exercise is to achieve uniform and smooth breathing without jerks and jerks, that is, a full, smooth inhalation should turn into the same exhalation and vice versa.

Sarvangasana

It restores nerves well, removes fatigue, normalizing the thyroid gland. The body, filling with energy, begins to grow younger:

Lie on your back, place your hands along the body, palms up.
Support the torso with your hands and lift it off the floor, while pulling up the spine and straight legs. The entire torso should be on the same vertical surface. In this position, there should be no load on the neck.
Carry out 3-4 inhalation-exhalation cycles, and then take a lying position and rest.

Sahaja Pranayama

Restores the nervous system, relaxes the body, improves the functioning of the pulmonary system. Sahaja Pranayama should be performed every day and then the desired result will be obtained:

Take any meditative posture.
Take a deep breath.
Make the lips a tube, while leaving a small gap, and exhale in short bursts until all the air is released, while stopping your breathing a little.

The principle of this exercise is to completely contract all the necessary respiratory muscles.

To get out of depression, it is worth mastering 30 minute yoga for beginners from the following video:

The phrase "A breath of fresh air" is not clear to everyone. In fact, it means that a person has found a way out of a difficult life situation and now lives in peace. But not everyone understands that proper breathing during stress will improve health and emotional well-being. What exercises can you use to remove the "excitement" if you catch your breath from the nerves?

Correct breathing can help combat stress.

How does breathing work on the body?

Breathing exercises make the blood move faster through the body and collect unnecessary and sometimes even harmful substances on its way: dead cells, pieces of blood vessels, toxins. All collected debris is expelled through the lungs. Correct inhalation will saturate the blood with fresh oxygen, and through an intermediary will communicate it to the entire body, and exhalation will remove waste material from the body.

Breathing exercises to relieve stress helps cleanse the body. Breathing through the chest does not allow the lungs to open at full strength, so the body does not have enough nourishment, and the lungs themselves cannot be completely cleansed.

After a while, there is no room for garbage at all, and the blood again carries it to all organs. But if you even breathe and saturate the body with fresh air every day, it will cleanse itself and work normally.

Human lungs are cleansed by proper breathing

Existing exercises

Breathing exercises to calm the nervous system come in several forms.

Abdominal exercise. When it is performed, a small volume of air penetrates into the lungs, so special efforts are not required. Often this type of breathing is difficult because many people squeeze the belly with a belt. But doing this exercise at least several times a day is good for the body.
The middle breathing exercise is performed thanks to the ribs and fills the lungs well with air, but the abdominal one is able to open them much better.
The upper breathing exercise is performed by almost everyone. It only works on the upper lungs and allows them to work at full strength.
A complete breathing exercise makes it possible to fill the entire body with air, and completely rid it of harmful substances when you exhale, since it includes all three types of exercises

How can breathing help you avoid stress?

Breathing correctly during times of stress can help relieve tension and regain peace of mind. Frequent breaths speed up blood circulation, increase the heart rate, so there is not enough time for the breathing process. The body starts to work twice as fast, and brain activity weakens. That is why a person can often make the wrong decisions. Severe stress arises, and the person loses control over himself.

By learning how to do breathing exercises to calm the nerves, the body can recover quickly.

Reducing the breathing rate means calming down, finding harmony with yourself. Therefore, breathing is simply necessary for a person to calm the nerves.

Stress Relief Technique

Breathing technique is aimed at relieving tension. It has 3 important goals:

help the body breathe at full strength;
inhale and exhale equally;
start breathing correctly and rhythmically.

It is not uncommon for people to experiment with breathing: they often begin to breathe heavily. This leads to dizziness. Of course, such a result is not dangerous, but you need to know about it in advance. To return to the starting position, a person needs to breathe for a couple of minutes at a normal pace, and when the head stops spinning, continue gymnastics. Don't breathe too often. Inhale and exhale gently and slowly.

Gymnastics to the rhythm of the heart

This technique is advised by many experts. It is performed to the rhythm of the heart. First you need to find your pulse, close your eyes and feel your breathing and heartbeat. When a person gets used to the rhythm, he needs to count the number of beats that fall on inhalation and exhalation.

You need to exhale at the first, second and third beats of the pulse. It is necessary to find a rhythm that is convenient for oneself, since the tension of the organism depends on it. A person may notice that his heart began to beat faster - it depends on the frequency of breathing. A prolonged exhalation will slightly slow down the heartbeat and it will become much more comfortable for a person to do gymnastics.

During a period of tension in the nervous system, the synchronization of the respiratory and cardiac rhythm becomes less, this is how physiological processes operate. Therefore, when a person adjusts the rhythm of the heart and breathing, it eases the action of the nervous system, helping to relieve tension and returning the body to a state of calm.

Respiratory gymnastics can take place in the rhythm of the heartbeat

Breathing technique for the abdomen

For this technique, you need to place your hand on your stomach and hear the rhythm of your breathing. You can fantasize and think that there is a ball in the stomach. When a person breathes in, the ball expands and stretches the abdomen, and on exhalation, the abdomen becomes smaller, since the ball is deflated.

The exhalation occurs on its own, so there is no need to do anything. You don't have to squeeze out the air by straining your abdominal muscles. Let him come out on his own, slowly and smoothly. The technique lasts 1-2 minutes, during which time a person gets used to breathing correctly. Then you can gradually increase the duration of the exhalation so that it lasts longer than the inhalation.

Now you need to learn how to breathe smoothly with your stomach. The exhalation is more important than the inhalation. You need to close your eyes for 3-5 minutes and breathe correctly. A person should pay attention to sensations at the moment of breathing: how the stomach moves and how the body feels. It is enough to do the technique for 3-5 minutes, and immediately feel the calming of the nervous system.

Breathing exercises with the abdomen can be combined with meditation. This will increase the result and improve the functioning of the nervous system.

Breathing technique at the expense

The counting technique helps to make breathing evenly. As practice shows, such gymnastics is best done with the stomach. If a person is unaccustomed to breathing from his belly, any convenient method can be used.

First you need to close your eyes and listen to your breathing. Then you need to start mentally counting and remembering how many counts are for inhalation and exhalation. For example, if the counts are 5 on the inhale and 6 on the exhale, then the exhalation is slightly longer than the inhalation.
You need to observe and count for a few minutes. It is necessary to control the count in such a way that exhalation and exhalation at each stage are the same. This will make breathing rhythmic.
After a person learns to inhale and exhale in the same way, he can try to increase the length of the breath. At first, you can lengthen the inhalation by one count. For example, if the inhalation lasted 5 counts, then now it can be increased to 6. So you need to breathe for a few minutes to get used to. This breathing gives the body the opportunity to relax.
At the next stage, the inhalation remains the same, but the exhalation can be stretched and breathed for a couple of minutes. The exhalation can be stretched as long as it is comfortable.
Now the person should start breathing in the opposite direction: shorten the inhalation and exhalation in the same way. If things get tough, you should go back to the original account. A person himself must control inhalation and exhalation, feel comfortable and not tense.

Thus, a person will select for himself comfortable breathing exercises, which will help him relax and improve the nervous system.

Conclusion

It is easy to relieve tension with breathing exercises. The main thing is to find a convenient technique for yourself. After that, the person will be able to control their negative emotions and feelings.

Soothing breathing techniques are very convenient and can be done at any time of the day, anywhere. Any breathing exercise that relieves tension will have a beneficial effect on the body.