Whenever I feel anxious or stressed or I am in need of centring myself I instantly begin this wonderful yet simple technique. In Pranayama Yoga it is known as Sama-Vritti (Equal Breathing)
When we are stressed or anxious our breathing become rapid and shallow, this activates the hypothalamus gland producing anxiety hormone epinephrine and adrenaline that induces the fight or flight response. If this state of being continues it will reduces serotonin levels in the brain. By consciously regulating how we breathe the limbic system produces an anxiety reducing hormone that restores calm to the body.
4 Fold Breath Technique:
Breathe in for a count of four seconds, hold for a count of four seconds, breathe out slowly for four seconds, hold with no air for a count of four seconds, and continue for several cycles until you feel calm and in control again.
You may feel more comfortable beginning with just 3 seconds at each stage, the process must feel calming, rhythmic and natural.
The Four Fold Breath is a wonderful balancing way to set the tone of your day as well as a helpful tool to navigate stressful situations.
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