This method sounds outrageous, but it can really help you get rid of anxiety and get rid of emo

Working from home has disrupted the rhythm of life for many people and brought about anxiety and depression. The boundaries between life and work have become blurred, and the original plans have been disrupted again and again. It is easy for us to have a sense of suspension, as if nothing we do is efficient, and it is becoming increasingly difficult to be happy.

However, there is a simple exercise that can help us get back into the state, and that is breathing exercise.

But it’s not this kind of breathing exercise! | Demon Slayer: Kimetsu no Yaiba

Start by feeling your body

In 2010, a famous study published in Science showed that people are least happy when their minds are distracted and their thoughts are wandering, and happiest when they are fully focused on one task[1]. However, when people are restless, it is difficult to force their attention back, and it may even make them feel more depressed and frustrated.

Breathing exercises are commonly used as an auxiliary method in yoga and meditation, and there is some empirical evidence that they can relieve anxiety and depression[2]. They can help us naturally draw our attention back to the present moment and to our own bodies.

During the breathing process, we need to pay attention to the movements of the chest, abdomen, and back, and pay attention to the feeling of the body. It doesn't matter if your mind wanders, just try again. At first you may feel that you can't find the trick, or even that it doesn't work. But as long as you focus on your breathing again and try a few more times, you will slowly find the feeling.

If you have never tried breathing exercises, you can try closing your eyes and feeling the rise and fall of your body as you breathe naturally as a "warm-up" before formal practice.

We have prepared three entry-level breathing exercises for you. The steps are clear and can be practiced anywhere, so you can practice at home. You can start at any time by just closing your eyes. Okay! Get ready, we are now going to start the breathing exercises [3].

Start breathing heavily｜gfycat

Relieve anxiety: 4-7-8 breathing method

If you feel anxious for no reason and want to calm yourself down, you can try the 4-7-8 breathing method. It helps relax the body and relieve anxiety, so it is also a good practice before going to bed.

Preparation: This exercise can be done in any position that you feel comfortable. You can gently close your eyes or look up into the air naturally without focusing on a specific object. Count naturally at your own pace.

step:

Exhale completely through your mouth, making an exhale sound.

Close your mouth, breathe in through your nose, and count to 4 in your mind.

Hold your breath and count to 7.

Exhale completely through your mouth, making an exhale sound, and count to 8 silently.

The above is one breathing cycle. Inhale again and repeat the above breathing steps 3 times, completing 4 breathing cycles in total.

In order to allow soldiers to fall asleep within two minutes, the US military has also promoted this breathing method, but in addition to breathing, they must also consciously relax their eyes, shoulders, fingertips, and toes.

Boost your spirits: Bellows Breath

When you feel low in energy when working or studying at home, you can try bellows breathing. This breathing method can quickly activate your diaphragm, which is the organ that separates the chest cavity and the abdominal cavity and is related to breathing control. By quickly activating the diaphragm, bellows breathing can achieve an effect similar to short-term fitness, which can cheer you up.

Preparation: Sit up straight, relax your shoulders and back, and take a few deep breaths.

step:

Breathe in and out quickly through your nose, keeping your lips relaxed and closed.

The time for exhalation and inhalation should be roughly equal, but should be shortened as much as possible, making a "whoosh" sound.

Try to complete three breathing cycles per second, feeling your diaphragm, chest, abdomen, and back engaging.

Repeat for a few seconds, then return to your normal breathing rhythm. Decide whether to do the next exercise based on how your body feels.

Continuous rapid breathing may cause hyperventilation, so beginners are advised not to practice continuously for more than 15 seconds. You can extend the practice time by 5 seconds each time based on the time you feel comfortable with, and you can reach one minute after becoming proficient.

Bouldering champion Tomoa Narazaki also mentioned that using bellows breathing during exercise can also improve performance｜ YouTube@TAMY Climbing Channel

10-minute meditation: breath counting

Counting your breaths silently is an introductory exercise in meditation, which helps calm a chaotic mind and bring your attention back to the present. It is recommended to practice for ten minutes at a fixed time every day, and beginners can shorten the time.

Place your hands on your upper abdomen where your diaphragm is, feel your hands being lifted up, and breathe in slowly, expanding your abdomen and then your chest. Then breathe out slowly in the same way, feeling your abdomen collapse as you exhale.

Preparation: Sit in a comfortable position with your back straight and your head slightly tilted forward. Close your eyes and take a few deep breaths naturally and slowly.

Count "1" silently and exhale.

Inhale, count to "2" silently when you exhale next time, and count to "3" silently when you exhale next time.

Repeat this process until you reach the count of "5".

When you exhale next time, count "1" silently to start a new breathing cycle.

This method only counts when you exhale, and the count should not exceed 5 times, this is to keep your attention on your breathing. If you have been counting more than ten times, it means that you may be distracted.

Meditation breathing is an important starting point for yoga. Many yoga masters practice by sitting still and concentrating on breathing｜Swami Sivananda

Paying attention to breathing is also to stop "thinking rumination"

Focusing on your breathing is one of the simplest mindfulness practices.

Experiments have shown that simply paying attention to your every breath is associated with reduced depression.[4] In this study, two German researchers asked 42 students to focus on their breathing for 18 minutes, interrupting them periodically to ask them about their current thoughts. They found that focusing on breathing was associated with less rumination.

Rumination occurs when people repeatedly analyze the origins, meaning, and consequences of their emotions in a negative way.

For example, someone eats a barbecue dinner in the evening and then starts to think: I have gained weight recently, why do I still eat barbecue? How many kilometers do I have to run to lose weight? Why didn't I go running a few days ago? Why can't I control myself? I am a loser...

As you can imagine, such inner drama can easily make people fall into emo. Rumination is indeed considered to be one of the important risk factors for depressive episodes. Mindfulness exercises, including focusing on breathing, can help us naturally let go of chaotic thoughts, shift our attention to the present, and focus on our current feelings.

All we can control is the present.

References

[1] Killingsworth MA, Gilbert D T. A wandering mind is an unhappy mind[J]. Science, 2010, 330(6006): 932-932.

[2] Lalande L, Bambling M, King R, et al. Breathwork: An additional treatment option for depression and anxiety?[J]. Journal of Contemporary Psychotherapy, 2012, 42(2): 113-119.

[3] https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/

[4] Burg JM, Michalak J. The healthy quality of mindful breathing: Associations with rumination and depression[J]. Cognitive Therapy and Research, 2011, 35(2): 179-185.

Author: Maya Blue

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