Relaxation Technique; Breathing via the Nose
- Nose Breathing: Slightly pucker the lips. Gently lay bottom and front teeth ontop of each other; that is, do NOT clench your teeth. You will have a tendency to this when you are nervous, but, DON’T. And firmly lay you tongue on your bottom mouth, let it be relaxed and used only when needed to speak.
- Maintain regular, slow breaths in and out of your nostrils while maintaining a firm, gentle hold with your teeth. The idea is to not hear the air entering or exiting your nostrils. This is important because as you become more anxious and worked up you will begin to heavily breath through your nostrils. But don’t, the whole idea is to maintain smooth, slow in, and exhales no matter what situation you find your self in; whether it be at home or out to a dinner. And if you find yourself not conversing much yet you begin to find yourself breathing heavily or loudly through your nostrils, then politely remove yourself from the situation because your body trying to tell you something’’I’M NOT COMFORTABLE’’listen to it, its right. Do not hesitate in stepping away because your thoughts are concerned about whether an abrupt exit will appear rude. Your body has signaled that it is uncomfortable, therefore you should abrubtly exit and regain your composure. The sooner you loose the from mentioned above for nose breathing, and the longer you wait to exit the given situation the more uneasy you will become. So be assertive and recognize that your body is not responding well to the person or place it has engaged and remedy the situation by stepping away.
- When listening to another speak continue this practice during conversation. Most importantly,maintain this position and a steady slow breath flow through you nose while engaged in a tense conversation. This will keep your concentration on your breathing and not on what you may otherwise being worry about . A tense conversation might include any of the following, a fellow man at a restaurant who attempts to dominate the conversation through loud speaking, interrupting, and continuous talking on issues you overtly show you are not interested in. Here, you body is signaling fight or flight. We aren’t cavemen though so neither is quite appropriate in a dinning environment. But, to contain your building aggression, lower your heart rate, and regain a cool composure practice the nostril breathing. Very few people recognize and use this biological device for its intended purpose. The very unfortunate reason for this is that most don’t recognize the ever important role breathing plays in our day to day lives. Without going into a medical journal on repertory circulation in the body and its incredible effects on major organs such as the heart, brain, and stomach, I will say that a large majority of this population is unaware of its importance, and a large majority of this population suffers from anxiety and high levels of stress that often go undiagnosed. I truly believe, and beg anyone to prove me otherwise, following the aforementioned breathing techniques will significantly reduce your stress and anxiety. While I do recognize that some instances of these medical diagnosis do require treatment in addition to what I have mentioned.
- So often we get caught up in the day to day routine that we forget the reasons for our fatigue, for our stress, our anger, our anxiety. The ultimate reason we find time and time again is that our bodies are overloading us with signals to slow down, to take a break and think about what you are doing. Its hard to catch these signals, we so often ignore them. And when these signals go unnoticed the result is the body manifesting anxiety and stress in a variety of ways most, if not all causing us uncomfort and dissatisfaction.
- Social uneasiness, social anxiety, stress, are all the RESULT of previous behavior. That is, in order to actually treat these issues we must target the cause. And time and time again I have found that the simple solution is a conscious recognition of ones breathing (in the manner aforementioned). After having practiced this from time to time at you home, and then in social situations of your choosing, I guarantee you will start to notice a difference in behavior. Not your behavior, but in the behavior of others. You will begin picking up on social ques that indicate uncomfortableness or anxiety. You will begin to notice these things because you have become at one with your self in public, you have become content; free of your minds nagging question and able to really enjoy not only yourself, but more importantly other people.
Best of Luck.
0 komentar: