Calming Breathing exercises

Calming Breathing Exercises

Stress is a bitch, Fear's a bully and Anxiety's a drag, they all play an unpleasant yet inevitable part in our lives. How big a part is up to us. The ability to remain 'calm' or return quickly to calmness when adversity strikes, makes us and our whole lives smarter.

Calming Breathing Exercises

Deep breathing is one smart trick to keep in your bag of tricks. It's quick, it's free and effective and it relieves stress and anxiety due to its physiological effect on the nervous system.

How? Calming breathing  activate the hypothalamus, connected to the pituitary gland in the brain, to send out neurohormones that inhibit stress-producing hormones and trigger a relaxation response in the body.

Meaning our breath can become a short cut to calmness in anxious and stressful situations while promoting long term health and smart ass well being.

Benefits of Breathing Properly

In and of itself, breathing properly is a smart idea, just check out the 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

Calming Breathing Exercises

Our breathing changes when we are feeling anxious. We tend to take short, quick, shallow breaths, or even hyperventilate which is called “overbreathing”.

But Smart girls can take time to learn techniques for managing “overbreathing”, because this type of breathing can actually make you feel even more anxious.

Calm breathing is a great portable tool that we can use whenever the hectic craziness of everyday life takes it's toll. However, it does require some practice as most of us are so used to 'shallow breaths' thinking that's the norm. So to improve our breathing we first have to be aware of it.

So to improve our breathing, first we have to become aware of it. A good first step to using breathing to our advantage is to get to know how you breathe:

Simple Calming Breathing Exercise 1

  • Notice your breathing throughout your day.
  • Let your breathing be easy, pleasurable and full.
  • Every now and then, take in several big, long, deep breaths.
  • After each in-breath, hold it for a few seconds.
  •  Then slowly let your breath out.
            

Another great way to get to know your individual breathing is to follow me with this hypnotic audio breathing exercise.  Useful any time, as a daily exercise or utilised in moments of stress, indecision and hectic craziness, it can be just what you need to rebalance and calm yourself while introducing you to your breath.

Taking the time to do this properly really is a good idea for  happiness, productivity, health, our beautiful bodies and for our overall Smartness.


Calming Breathing Exercise 2 

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.

You do not need to be feeling anxious 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 anxious. You’ll gradually master this skill and feel the benefits!

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.


Calming breathing exercise 3

Stand outdoors if possible (if not find a quiet indoor space).

  • Take in a full, slow, deep breath through your nose.
  • As you breathe in, slowly raise you arms up over your head.
  • At the same time gently but firmly tense all the muscles in your body.
  • Exhale through your mouth, softly making the sound Ahhh.
  • As you breathe out, lower your arms, and let your whole body relax.
  • Repeat 3 times.

Calming breathing exercise 4

Belly Breathing

Try to breathe from your diaphragm or abdomen. Your shoulders and chest area should be fairly relaxed and still. If this is challenging at first, it can be helpful to first try this exercise by lying down on the floor with one hand on your heart, the other hand on your abdomen. Watch the hand on your abdomen rise as you fill your lungs with air, expanding your chest. (The hand over your heart should barely move, if at all.)

Learning how to breath properly is such an important skill for all smart girls and guys. Take some time to learn how in detail, it will pay off massively in the long run for you health and happiness. 


In fact, no one explains the benefits of belly breathing better than Elmo so take a moment to watch. (But don't blame me if the song stays stuck in your head for weeks.)


Caution for those suffering from asthma, anxiety attacks or smoker's cough may experience trouble inhaling deeply, 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.



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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