Joey Florez Provides Four Techniques For Reducing Stress and Anxiety

Ignoring thoughts of excessive worry might not be adequate for many people who struggle with anxiety. Anxiety can affect people of practically any age, gender, or social background.

Both anxiety and stress can sometimes present themselves with physical symptoms, which are common in the general population and characterized by intense fear.

Such episodes may occur under ordinary or unusual circumstances.

The topic of which approaches are most effective in lowering levels of anxiety and stress has been the subject of much discussion and controversy in recent times.

There are a number of different breathing exercises that, as mentioned by psychology writer Joey Florez, can assist in bringing one’s level of anxiety under complete control.

In a health article from the International Business Times, Florez highlights four breathing exercises as ways to alleviate feelings of worry and stress.

1. Square Breathing

In square breathing, also referred to as “four-square breathing,” you count to four while taking slow, deep breaths.

To begin, find a seat where you can relax and settle in. After you have settled into a comfortable posture, begin by inhaling while counting to four, then holding your breath while continuing to count to four, exhaling while continuing to count to four, and finally pausing briefly while continuing to count to four.

This exercise should be performed for a total of four minutes.

If you find that this method is helpful for you, you may want to try increasing its efficiency by incorporating mental imagery into the breathing exercises that you do.

Imagine you are drawing a box with four angles whenever you count to the number four.

This can help prevent any unpleasant thoughts from entering your head by keeping your mind distracted.

2. Mindful Breathing

The use of this breathing method can assist you in slowing down the rate at which you breathe.

Find a position that’s comfortable for you, and pay close attention to your breath while resisting the need to change it. Become aware of the shifts in sensation that occur after each deep breath you take, as well as the rhythm, texture, and warmth of each breath you take.

After you have accomplished this, continue taking breaths that are even deeper, all the while being aware of the stress, worries, and judgments leaving your mind after a couple of minutes of attentive breathing.

3. Balloon Breaths

It is a technique that a lot of people find to be effective. It entails taking breaths with your diaphragm, which can very quickly put you in a calm and peaceful state of mind.

To begin, you will either need to sit in a chair or lie down on the floor. Lying on the floor allows you to more readily feel each diaphragmatic breath when you inhale, which is one of the benefits of doing so.

When you feel like you have found the correct posture, place one hand on your stomach and the other hand on your chest. Observe how, as you breathe in, your diaphragm expands like a balloon as you do so. As you let out your breath, picture the balloon deflating and releasing all of its air.

Continue doing this technique for a total of ten times.

4. Breathing Words

This technique is probably going to be helpful for you if you’re looking for something to concentrate on while you’re doing your relaxation exercises.

The practice consists of adding phrases to each deep inhale in order to keep your mind distracted from the worry that you are feeling and also to apply a certain message.

Take a chair and sit up straight in it. Instead of saying the phrases out loud, picture yourself taking a deep breath in and out while visualizing yourself breathing in the words.

For instance, as you inhale, think of the word “I,” while you hold your breath, think of the word “am,” and as you exhale, think of the word “calm.” You can begin by saying, “I am calm,” and after you feel comfortable with that, you can switch it up to another phrase that helps you feel more at ease.

Similar Stories