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Dean@DMCognitiveHypnotherapy

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 ANXIETY RELIEF TIP

Anxiety is basically a fear or worry about the outcome  of something that hasn't happened yet.

For example; You may have a worry or fear of doing an exam, so you would be in a state where you're imagining the worst case scenario. But, just seeing yourself feeling confident and relaxed doing the exam and imagining how you would know how you'll feel once it was over and the worry and fear seem to melt away.

Deep breathing techniques all have one thing in common, they work by stimulating what is known as the Parasympathetic Nervous System. You may have heard of the 'fight or flight' response, the Parasympathetic Nervous System is simply the opposite of that ('fight or flight' is the term for the activation of the Sympathetic Nervous System) - instead of getting you ready for action, deep breathing activates a natural bodily response that can be described as 'rest and digest'. Out-breaths decrease your blood pressure, dilate your pupils and slow your heart rate – lowering emotional arousal in the process. Practising a breathing technique a few times a day will lower your overall stress levels in the long term.

Seven - Eleven breathing.

1 - breathe in for a count of 7.

2 - then breathe out for a count of 11.

Make sure that when you are breathing in, you are doing deep ‘diaphragmatic breathing’ (your diaphragm moves down and pushes your stomach out as you take in a breath) rather than shallower higher lung breathing.

If you find that it’s difficult to lengthen your breaths to a count of 11 or 7, then reduce the count to breathing in for 3 and out to 5, or whatever suits you best, as long as the out-breath is longer than the in-breath.

Continue in this way for 5-10 minutes or longer if you have time – and enjoy the calming effect it will have on your mind and body. An added bonus of 7-11 breathing is that the very act of counting to 7 or 11 is a distraction technique, taking your mind off your immediate concerns.

This 7/11 breathing technique for relaxing quickly is the most powerful we know and has been used for thousands of years throughout the world.