Intuition - How to Calm Down Instantly: A Band Aid For Your Brain

Have You Ever Needed To Calm Down Instantly?

What if you need to calm down?  But you don’t really have the time to find a quiet spot and really relax?

It can be a crisis…like being in a car accident.

It can be that there are so many annoyances in your life....you want to bust.

It can be your tired...and hungry...and just need a quick "calm" infusion.

Or your rushing...yougottogetheregetitdonegetitdonefastgetitdonerightandkeepongettingindone.....

The First Aid for Panic...and that's what this is...the verge of panic...is taking a deep breath.

Simple, Huh?

I was reading a post from Dr Michael Roth about breathing and Stress Control

 

And it made me realize that a lot of people aren’t aware that breathing can work so well.

Deep Breathing Is Like A Hot Bath For Your Mind

When your body goes into a super-excitable or panic style mode…it’s really the “Fight or Flight” syndrome coming up.

And your breathing rate goes up…it raises your heartbeat…it’s getting you ready to run away…or fight your way out. 

Don’t judge yourself and say…”I’m civilized…I shouldn’t be affected this way…” that only makes it worse.

As you breathe more shallowly…the Oxygen / Carbon Dioxide Balance gets throw off…and your body is fighting to get more Oxygen in by breathing faster and shorter…forcing itself to get more air in.

But it’s much more effective if you calm yourself down by consciously controlling your breathing pattern. That is unless in you’re a fight for your life.

So here are the basic steps

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Breathe in through your nose.  Not your mouth.

Why?

When you breathe your mouth, your chest expands.  The breath is shallow and at the top of your lungs.

When you breathe through your nose the breath goes deeper into the lungs.  Try it.  You can feel your stomach area go out.  You can actually direct the breath downward and to the base of your spine.

The science is simple.  The deeper the breath, the more oxygen you get into your body.  Into your blood.  And into your brain. it slows your heart rate down. It relaxes you.

That’s why regular meditators breathe through their nose.

Then exhale through their mouth.

You can force the exhale out if you want.  Or you can just let it flow out.

So close your eyes.  Breathe deeply.  And try to relax.

I say try, because if you’ve go adrenaline pumping through your veins, you won’t feel like you can relax at all.

2 - Keep On Breathing

You may not “Be Relaxed” at first. In fact…you might be hyperventilating. If you find yourself becoming even more "panicky" when you  breathe deeply...stop forcing a deep breath. 

So keep on breathing deeply.   It’s progressive. The more times you breathe deeply…the more relaxed you become.

If you’ve never meditated before, you can count on the inhale.  Find a count your comfortable with.  Guide your breath  with counting.

Inhale….1…..2…..3…..4…..and so on.

Exhale…1.2.3.4

3 - Count slowly.

You can use the little kids “Second” Counter

!

Inhale….1 Mississippi….2 Mississippi…3 Mississippi….and on

Don’t breathe in to quickly.  You’ll hyperventilate.  And the anxiety and stress will go up.

4 - Don’t Worry About How Long Your Breaths Are

Some people can only inhale for a count of 1 or 2.

Some can inhale for a count of 8 or 9.

Don’t worry about your count.  Just do the best you can

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And by the way…if you’re under “emergency level stress” you probably can’t count to more than 2 or 3 to start with.

And you might be gulping in the air.   That’s fine.

5 -Stop Thinking

Just keep focused on your breathing.

If you can, ignore the thoughts coming into your head.  You’ll get to them in plenty of time.  And you’re goal here is not to “think” but to relax.

We always think better when relaxed.

If you can’t ignore the thoughts flooding in…just keep breathing through them.

Let them shout…but just keep breathing.

6 - Establish A Rhythm  (If You Can)…And training yourself for instant relaxation.

Plan on breathing for four or five minutes to get yourself to a more relaxed state.

If you can …try breathing slowly enough to move yourself from the “normal” breath rate of 12 times a  minutes to about four times a minute.

You can also hold your breath between the inhale and the exhale.

Some “breath doctors” suggest you use a count where the exhale is twice as long as your inhale.

For example…one technique is called 4-7-8 Breathing

Inhale to a count of four.

Hold your breath for a count of 7.

Breathe out slowly using a count of 8.

You’ll notice that your body starts relaxing when you are holding your breath in.

And relaxes even more as you let the breath out.

Don’t worry about the exact count.

7 -As You Practice Your Body Will Learn To Respond More Quickly

If you practice deep breathing like this you’ll condition your body to respond very quickly

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When you take your first deep breath…the body knows more deep breaths are coming…and relaxes as a habitual response to it’s training….deep breathing equals deep relaxation…here it comes…I think I’ll automatically go to Relax.

Deep breathing is also the basis for most Meditation Techniques. 

And this is your first step to learning  How To Meditate.

This meditation technique is used by top athletes to relax them before they perform.

 And by actors who are getting ready to go on the stage.

It’s used by Emergency Workers

It will work for you too.

Just...Close Your Eyes... Start With Three Deep or Four Deep Breaths through Your Nose...And Start Your Journey To Relaxing.

 Intuitive John

 

PS If you have kids, you can teach them how to breathe deeply when upset or annoyed and you’ll be amazed how fast they will catch on.  Good for them.  Better for you!

Living Life The Intuitive Way

Is Your Dog Nervous and Anxious All The Time?

 

PS For more articles like this you are invited to visit  EMeditationZone.com

Intuitive John is a Philosopher/Businessman who teaches the practical side of Meditation in the Modern world