Breathing Techniques Stress

Breathing Techniques Stress

Breathing Techniques  Stress!

We all feel stress in our lives. But Smart girls can manage it in style.

Stress differs from ‘pressure’ which is a friend who motivates and can give us the good kick up the ass we sometimes need.

But Stress is a Bitch; she wears us out and frazzles our nerves. She arrives uninvited with unforeseen and life-changing events, steals in with everyday worries, leaving us reeling and hypersensitive to her negative effects.

Stress makes us feel vulnerable and nervous and when the body senses danger, it releases a hormone that makes our heart beat faster and our whole body ready for action.


Stress hormones raise the blood pressure and can cause the body to retain fluids; placing ecess strain on the heart. A continuous stress response is damaging to our heart, kidneys, circulatory system and even the bones. Unrelieved stress can weaken your immune system making us vulnerable to illness and disease.

But Breathing techniques are one smart trick to keep in your bag of tricks. It's an ideal way to relieve stress. Quick, free and effective, it relieves stress and anxiety due to its physiological effect on the nervous system. 

And improving breathing has other great benefits too, just check them out; 

Breathing Benefits;

 Appearance Benefits:

  • Wrinkles may be reduced
  • Skin is radiant
  • Improved posture
  • Improved confidence (which is sexy)

Emotional Benefits:

  • Improve overal mood
  • Reduces stress, Anxiety and Fear
  • Self acceptance Self-esteem and Self confidence 

Mental Benefits:

  • Improves concentration and focus
  • Improves ability to react under pressure
  • Lowerd stress means greater productivity

Smart lifestyle Benefits:

  • Improve sleep
  • Reduce cravings, help regulate weight, 
  • Reduce blood pressure, improve blood circulation, detoxify body

So it's smart to invest time and energy in learning to breathe properly as well as know some breathing techniques that actively resist stress and help us return to more relaxed state of mind.

Because when we face stressful situations and remain calm as a cucumber, we can think smart, act smart and make smarter decisions.

Breathing Techniques Stress

You do not need to be feeling stressed to practice – in fact, at first you should practice while feeling relatively calm. You need to be comfortable breathing this way when feeling calm, before you can feel comfortable doing it when stressed. You’ll gradually master this skill and feel the benefits!

Simple Breathing Techniques Stress 1

To begin, sit still and tall somewhere comfortable. Close your eyes and being breathing through your nose.

  •  Inhale for a count of 2
  •  Hold the breath in for a count of 1… exhale gently
  •  Counting out for 4
  •  Finish by holding the breath out for a count of 1. Keep your breathing even and smooth

If the 2-4 count feels too short try increasing the breath lengths to 4 in and 6 out, or 6 in and 8 out, and so on. But if longer breaths create any anxiety there is no need to push yourself. The most important thing is that the exhale is longer than the inhale, not the exact length of it.

Once you are comfortable with this technique, you can start using it in situations that cause anxiety.

If you want to be a A* pupil: Set a timer and breathe this way for at least five minutes twice a day. You will see a difference in your mood.


Simple Breathing Techniques Stress 2

For this exercise you may wish to find a few minutes on your own as there will be a little noise, not a weird noise but if you don't want to draw attention to yourself you might prefer to be alone. To give you an idea, one name given to this technique is bumble Bee Breathing! First just take one normal breath in and as you release it just breath out tension in your shoulders and jaw.

  • Close your throat slightly so you can hear your breath when you breathe in and cover your ears with your thumbs and your eyes with your fingers
  • Keep your lips closed but lightly and your teeth slightly apart with your jaw relaxed and breathe out slowly making a long, low humming sound
  • Make your exhalation long and smooth
  • Repeat 5-10 times
  • Then sit with long slow breaths for a couple of minutes and enjoy the peace.

It is always the best idea to make sure you natural breathing is of the best quality so be sure to check out How to improve Breathing

Little warning, those suffering from asthma, anxiety attacks or smoker's cough may experience trouble inhaling deeply and some may even experience dizziness.

You still can benefit from these techniques, just please take it gradually, always inhale in and out at a level most comfortable for you.


Breathing is a great tool to fight stress but it's smart to have a number of tricks in your bag. 

Hypnosis for Stress is one other way to claim back your life, find out how it can help you show stress the  door.

Or make time for these audios and discover how they can help lead you body and mind towards relaxation and build resilience to stress.

This Hypnotic Audio of Affirmations to build your  resilience to stress. Find out more about Affirmations

A longer hypnotic Audio to help in times of stress by building yourself an Anti-stress shield.




If you are feeling deeply unhappy, desperate or out-of-control, Hypnosis 4 smart girls is not what you need at this time. Don't suffer in silence, speak to someone; trusted friend, colleague, family member or G.P. However bleak things seem, help is out there for you so please keep looking. Click here for suggestions of where to start.

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