Here are the instructions for using this technique:
1. Lie down and set an alarm for 10 minutes
2. Inhale deeply to the count of four, hold your breath to the count of four and exhale deeply to the count of eight.
3. While you are holding your breath, focus on how your body feels. Notice the sensations, such as the feeling of your heart beating.
4. Continue doing this until you alarm goes off.
It is a fantastic technique for reducing stress and anxiety – and it has a cumulative effect on your nervous system.
I hope it is helpful to someone.
Thanks Anna, I’ve recently discovered the benefits of similar breathing techniques, but lately I’ve been very busy and its easy to forget to do it, right when I need it the most! So thanks for the reminder… The video instruction is a nice idea too, nice to see you 🙂
Hi Anna, interesting as I am in the moment a little stressed: there are many articles on your blog on which I am not able to find a way to comment. Maybe you can help me with this? Thanks!
Thanks for the breathing technique, it help with keeping calm. I try not to use the timer most times, the rings scares me 🙂
I naturally stop after a few minutes even without the timer, it’s hard to keep so still for long.
Thank you for this, Anna! Stress reduction techniques are always appreciated.
Hi Joseph,
Thanks for your comment. On older blog posts, we sometimes turn off comments to keep things manageable for us. I hope this answers your question. 🙂
-Ava Martin, Assistant to Anna.
Hi Anna!
Thank you for sharing this technique, I use it all the time now and a close friend also uses it for her anxiety. She said it has helped her through so many difficult situations. 🙂