Stop Stress In Just 4 Minutes With This Amazing Breathing Exercise
10
September

By Adem Lewis / in , , , , , , , , , , , , , /


hey I’m super excited to share the mini
breath holds exercise with you today I’m actually gonna walk you through the
exercise in just one minute because I want you to feel the power of the
exercise for yourself and see just how simple it really is this is a great tool
that I think everyone needs to have in their back pocket because there’s so
many different applications for me I credit it with helping me overcome my
stress and anxiety and at the time I was commuting to downtown Dallas by commuter rail so I would just listen to the exercise and follow along for 4
minutes on the way to work just put in my earbuds and then I would do the same
thing on the way back home and after two weeks I couldn’t believe the difference
it made I went from being the most stressed out I’d been in my entire life
to feeling like I finally had a handle on my stress and the reason it’s so
helpful for stress and anxiety is because it turns off that
fight-or-flight response and puts us into the relax-and-digest mode and when
we’re in that relaxation mode that’s when our body is able to heal itself and
that’s because we’re gonna be getting better blood flow to the brain and
better oxygen release to the brain cells and also to the rest of the vital organs
of the body and that’s really what we need to be healthy we need to make sure
that the cells are getting the oxygen that they need now this exercise is not
only great for stress and anxiety it’s also great for when you’re having a
panic attack if you ever have panic attacks that someone tells you to relax
or calm down it’s just gonna make matters worse but if you can remember to
do this mini breath holds exercise which is actually pretty easy while you’re
having a panic attack in just four minutes it can help to stop that panic
attack also if you’re asthmatic when you first feel that asthma attack coming
on four minutes of this exercise can stop it from developing into a
full-blown attack of course if after four minutes it doesn’t work make sure
to take your rescue inhaler also a coughing fit can be stopped by four
minutes of this exercise and if you’re an insomniac or have trouble falling
asleep four minutes of this exercise can turn on that relaxation response and
help you fall asleep quickly now I’m going to show you how to do the mini
breath holds exercise all this exercise is is a five-second breath hold followed
by 10 seconds of normal breathing but the breath hold is going to be a
little different than what you’re probably used to and that’s because
instead of breathing in and holding the breath we’re actually
going to exhale and then hold the breath and the other thing we want to make sure
is that we want to keep the mouth closed the whole time we want to be breathing
in and out through the nose we actually want to be doing that all day and all
night but that’s another lesson for another time so we want to keep the
mouth closed in and out through the nose the entire time and we also if we’re in
private go ahead and pinch your nose it’s gonna be a little bit more
effective if you’re in public then obviously you don’t need to pinch your
nose so with that let’s go ahead and just try it one time and then I’m gonna
walk you through four minutes of the exercise so let’s take a small breath in
through the nose small breath out through the nose and then pinch your
nose and then hold for four three two one release and that’s it that’s how we
do the breath hold then we breathe normally for 10 seconds and then we
repeat and I’m gonna give you a few relaxation prompts during the exercise
and I’m also going to throw up some better nature-type imagery so that you
don’t have to look at my face the whole time with your mouth closed take a small
breath in through your nose a small breath out through your nose
block your nose for 4 3 2 1 release the tongue should be resting on the roof of
the mouth the teeth slightly apart and the jaw relaxed with your mouth closed
take a small breath in through your nose a small breath out through your nose
block your nose for 4 3 2 1 release it is perfectly natural for thoughts into your
mind when they do simply acknowledge them and then dismiss them returning
your attention to your breath take a small breath in a small breath out block
your nose for 4 3 2 1 release your breathing should be quiet and soft
in between take a small breath in a small breath out block your nose for 4 3 2 1 release acknowledge any thoughts that enter your mind and just let
them pass on by take a small breath in a small breath
out block your nose for 4 3 2 1 release allow the muscles in the face to soften
and smooth out take a small breath in a small breath
out block your nose for 4 3 2 1 release allow the throat and neck to
relax and let your shoulders drop just a little take a small breath in a small breath
out block your nose for 4 3 2 1
release allow your arms to soften and become heavy take a small breath in a small breath
out block your nose for 4 3 2 1 release allow the muscles going down the back to
soften take a small breath in a small breath
out block your nose for 4 3 2 1 release feel the chest become loose and allow
the belly to soften take a small breath in a small breath out block your nose for 4
3 2 1 release allow your legs to soften and become
heavy take a small breath in a small breath
out block your nose for 4 3 2 1 release once again acknowledge any thoughts that enter your mind and just let them pass on by take a small breath in a small
breath out block your nose for 4 3 2 1 release any time throughout the day that
unproductive thoughts into your mind simply acknowledge them and then dismiss
them placing your attention on your breath take a small breath in a small
breath out block the nose for 4 3 2 1 release the more often you place your attention
on your breathing throughout the day the quieter your mind will become take a
small breath in a small breath out block your nose for 4 3 2 1 release and with
that we will conclude the exercise all right at this point you should be
feeling very relaxed and that’s because we should have switched out of that
fight-or-flight mode and switched on the rest-and-digest mode signs that we’re in
that rest and digest mode are that we should be feeling a little bit more
saliva in the mouth cheeks should be looking a little rosy eyes can look a
little glassed over and also the hands and feet the extremities should feel a
little bit warmer and that’s because we’re getting better circulation if we
want to overcome stress and anxiety long term we need to be spending as much time as possible in this relaxation mode and that’s why doing this exercise multiple
times a day is so beneficial at minimum we need to be doing this exercise twice
a day morning evening but it’s also simple enough and gentle enough that you
can do it as many times a day as you want especially since it’s only 4
minutes but my challenge to you is to do the same thing I did two times a day for
the next two weeks that’s just eight minutes a day and it’s very simple and
you’re gonna feel great and to make it even easier for you I’m currently making
my Mini Breath Holds Mini Course available for free and inside that
course I have a free guided audio version of this exercise so that you can
just stream it from your phone or download it to your phone and press play
listen to it anytime anywhere so that’s my challenge to you two times a day for
the next two weeks please let me know how it goes if you want the guided audio
version please click below to access that.


Leave a Reply

Your email address will not be published. Required fields are marked *