Life can be overwhelming sometimes, and it’s not uncommon to find ourselves amid a breakdown. Whether it’s due to stress, anxiety, or a combination of factors, these moments can leave us feeling helpless and desperate for a sense of calm. If you find yourself in this situation, there is a simple yet effective trick you can try to help calm down fast.
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Deep breathing exercises have long been recognized as an effective technique to reduce stress and anxiety. When we’re in a state of distress, our breath tends to become shallow and rapid, exacerbating our feelings of panic. By consciously focusing on our breath and engaging in deep breathing, we can activate the body’s relaxation response and bring ourselves back to a state of equilibrium.
Here’s a step-by-step guide to using deep breathing to calm down amid a breakdown:
- Find a quiet and comfortable space: Look for a place to sit or lie comfortably without distractions. It will allow you to focus on your breathing and relaxation entirely.
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- Take a deep breath in. Inhale slowly through your nose, counting to four as you fill your lungs with air. Feel your belly rise as you take in the breath.
- Hold your breath: Once you’ve inhaled fully, hold your breath for a count of four. This pause allows the oxygen to circulate through your body.
- Exhale slowly: Release your breath slowly through your mouth, counting to four as you do so. Allow the tension and stress to leave your body with each exhale.
- Repeat the cycle: Continue the deep breathing cycle for a few minutes, focusing on the sensation of your breath and letting go of any racing thoughts.