To practice the technique I will teach you, you should first master several skills, gradually learning to use them together (don’t be scared off by this, the technique is not very complicated and it is definitely worth mastering because of its efficiency).
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So, let’s master the technique – bit by bit. Find a place where you won’t be disturbed. It is best to learn this method before bed or at least when you are in no hurry. Set aside no less than 20 minutes for your training session. Lie down on your back.
Learning diaphragmatic breathing. Try to breathe with the belly (that is, involving the diaphragm). Put a hand on your belly to check if you manage to breathe properly (if you breathe with the belly, your hand will go up and down). When you are able to breathe in this way without much effort, move on to the next stage.
Learning to exhale longer that you inhale. Continue breathing with the belly. Now, make short (but deep and not jerky) inhales and slow, even, and long exhales. The exhale should be at least two times longer than the inhale. Once this is mastered, go to the next stage.
Learning to relax the body. Continue to breathe as described above. Now, it’s time to learn how to relax your body. Below, I list four body relaxation techniques – try all of them and choose one that suits you best:
- Cast a mental glance at your body; look in every corner of it. If you detect tension somewhere in your body, try to get rid of it, breathing it out together with the air (imagine that you exhale it). Breathing out tension, you relax;
- Relax the muscles of the face, the forehead, the lips. Open your mouth slightly – like sleeping people usually do. On the exhale, purse your lips (but don’t blow your cheeks). Relaxing the face helps relax the whole body;
- As you exhale, pronounce vowels (any vowels you want, the only thing that matters is they should be long). They can resemble moans or sighs. Don’t feel shy of producing sounds – it’s an excellent way to relieve tension;
- Imagine that you are on holiday by a warm sea. You have plenty of time, you are in no hurry. You hear the rhythmic sound of the breakers. A pleasant breeze is blowing. Sun rays are caressing your body. Visualize it all as if you were watching a 4D-movie.
Master the skills of the breathing and relaxing at least over six sessions. First, learn the technique in the lying position; then, in the sitting and standing one. Your task is to learn to fully relax automatically and quickly. Try to understand what helps you relax as efficiently as possible (it may be, for example, concentration on some body part, or imagining that you are by the sea, etc). Remember what it is and recall it when you need to quickly relax.
Once you master the technique, practice it. Every time you have an anxiety attack (or you feel you are going to have one), use it.
That’s how to relax with anxiety. Now, I’d like to recommend you an alternative method for fighting anxiety. It is more powerful than the aforementioned one. Moreover, it will enable you to solve the problem of anxiety with very little (if any) effort spent. The method consists in suggestion using a special piece of software. The software sends necessary affirmations to your subconscious mind while you are sitting at the computer. Your mind is thereby reprogrammed, and your personality – transformed. This software is a universal self-help tool, so you will be able not only to get rid of anxiety (if you are prone to it), but also to solve other mental or emotional problems. FOLLOW THIS LINK TO LEARN MORE ABOUT THIS UNIQUE TOOL.
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