Observation of the breathing process

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Observing the breathing process is often called the technique of conscious breathing. The exercise helps to ground, that is, to come to oneself, and is recommended as a daily practice.

How to do it. Breathe as usual, trying to follow the taiwan telegram number database process. At first, this may seem unnatural and slightly disrupt the usual breathing rhythm. But do not worry about this. As a rule, after a while, these sensations pass.

Once you have managed to focus on your breathing, you should pay attention to some of its features. For example, through which opening (nostrils or mouth) the air enters and exits, what volume of the lungs it fills.
Without changing the rhythm and depth of breathing, pay attention to your sensations associated with the breathing process.

Observe all phases of the breathing process, including the passage of air through the nostrils or mouth, its entry into the lungs and its exit. At the same time, try to enjoy this process.

The technique helps well with various types of psychological disorders: panic attacks, ADHD, bipolar disorder, borderline personality disorder and others.



Inflating a balloon
This exercise is good to use if you need to urgently restore your breathing, which has become very irregular: during hysteria, a panic attack, severe fear or anxiety.

How to do it. Imagine that you have a balloon in your hands. Try to inflate the imaginary balloon, creating resistance in the process. It is important to take deep breaths and try to completely empty your lungs of air with each exhalation.

It's good if you can imagine what the ball looks like: color, shape, and other details. Take pauses during the process to feel what's happening in as much detail as possible.

I recommend that you carefully monitor your condition during the exercise. You should avoid forced breathing, which leads to slight dizziness.


Inflating a balloon helps well with strong emotional shocks, nervous tension, panic attacks.



Breathing "in a square" (4-4-4-4)
The author of this method is John Grinder, one of the founders of the Neuro-Linguistic Programming direction. Breathing "by square" is a more complex technique than the previous ones. To use it regularly, it is better to practice in a safe and calm environment.

How to do it. Imagine a square. Each side is an equal breathing interval, which is approximately four seconds. It works like this: inhale - pause, exhale - pause. Try to mentally do equal intervals, moving along each side of this square.

The technique imitates the breathing patterns during sleep. When we sleep soundly, our breathing becomes intermittent: there are small pauses between inhalation and exhalation. Therefore, by adjusting our breathing in this way, we signal the nervous system that it is necessary to bring the body to a state of complete rest.

The technique helps well with sleep problems, anxiety disorders, BPD, ADHD, bipolar disorder, OCD.



Breathing 4-7-8
The method was created by Dr. Andrew Weil, a health expert. The technique is very helpful in combating stress and insomnia. It is a controlled breathing technique consisting of a deep inhale, a long exhale and a breath hold.

How to do it: Take a deep breath for four seconds, hold your breath for seven seconds, and exhale for eight seconds.

But it is important to note that the technique is quite complex and not very well suited for crisis situations. I recommend it as an option that will help prepare the body for sleep.

It's normal if at first you don't succeed: you don't have enough air for long pauses and exhalations. There are no strict rules here, and you can experiment, choosing the optimal time for each stage of the exercise.