3
Techniques To Reduce Stress Now
Have you
ever had someone tell you to ‘breathe’ when you were upset and wonder why,
exactly? Well, the reason is that
certain breathing practices are effective ways to reduce anxiety and stress.
In fact,
I often use breathing methods, along with other relaxation and visualization
techniques, to begin a hypnotherapy session because they bring on a state of deep,
focused awareness. Once learned, these calm-producing practices can be used on
one’s own. Exam jitters, performance anxiety, mind racing and insomnia are only
a few of the troubles that can be alleviated – either during a stressful event
or naturally throughout the day.
Why does
breathing deeply help? Very simply, it triggers the relaxation response in the
brain thus counteracting the ‘fight and flight’ rush of adrenaline that comes
on when nervous or panicked. Here are three things to try on your own when you
need to reduce stress now.
1-
Balanced Breathing
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When we
are stressed or anxious this is a great way to calm down and feel more, well,
balanced. To start, inhale for a count
of four, then exhale for a count of four: all through the nose. Do this for a
few minutes. For variation you can increase the count of the inhale and the
exhale. Then, try holding the breath at the top of the inhale and the bottom of
the exhale. Practicing this balanced slow breathing makes it more natural to
use in any situation but also helps reduce stress for the long term.
2- Move
The Body
The
saying ‘move a muscle, change a thought’ is spot on. Brining your awareness
away from racing or anxious thoughts and onto or into the body is a great way
to relax. Borrowing from some easy yoga poses here are few moves to do – repeat
them all for at least five breaths.
-
Cat/Cow:
Sit straight in a chair with both feet flat on the floor. Exhale as you round
your spine forward into a cow pose; then inhale as you arch your back into a
cat pose.
-
Side to
Side: Inhale and extend your arms straight up. Stretch to the right as you exhale.
Inhale to come back to the center, and then exhale to the left.
-
Twist: With
arms bent by your side, exhale and rotate your torso to the right. Inhale back
to the center and twist to the left.
3 -
Self-Directed Neuroplasticity
Neuroplasticity
is the idea that a person’s brain is capable of changing its function in
response to environment, thinking, emotions, behavior and even injury. Self-directed
neuroplasticity allows us to consciously control how we want our brains to
work. Below are some steps to help you harness the power of self-directed brain
change.
Step 1. Awareness:
Identify, or become aware of the particular habit, mood, etc. that you’d like
to change.
Step 2. Attention:
Focus all of your attention on implementing a more healthy thought pattern and
behavior. Don’t let your attention drift away.
Step 3. Stay
with it: Have the caveat that practicing a new thought pattern is going to be
uncomfortable at first and you may face some degree of resistance. With
willpower and keeping your focus on the new thought your brain will eventually adapt.
Step 4. Practice:
Try to engage the newer neural pathways for at least 15 minutes every time the unwanted
thought that you are working on changing, occurs. This shifts focus away from
the old and into the new.
The
newest neuroscience indicates that the brain can change: not only in the moment
but in the longer term. I not only believe this to be true I’ve seen it, even
helped make it, happen. These relaxation
techniques are powerful when self-directed and even more so when combined with
hypnotherapy and neuro-linguistic reprogramming. Learn more today at www.bethsnyderhypnosis.com. Beth A. Snyder is a Clinical Hypnotherapist practicing in Sarasota, Fl.