Feeling Overwhelmed? This Breathing Exercise Can Help
Did you know that controlling your beathing is a natural antidote for anxiety? An exercise called 5 X 5 can actually help you to regulate your nervous system! It is called 5 X 5 because you practice this 5-minute exercise, 5 times a day. By doing so, you will be prepared to use it when you feel anxious. It will also help you find a more relaxed state for yourself and feel anxious less often. Try it!:
5X5 Breathing
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Sit in a position where your feet can comfortably touch the ground.
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Sit upright so that you are comfortable and naturally supported by your body or feel supported by a chair.
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Place one hand on your belly and one hand on the top of your chest.
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Slowly breathe in, through your nose, to the count of 5, focusing ONLY on filling up all of that space.
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You should feel your stomach expand and raise as you fill the space with air.
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When you are full of air, hold your breath for 2 seconds.
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Then slowly let the air out through your mouth, to the count of 5, pushing the air out.
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Repeat the exercise for 5 minutes or as long as you can.
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After each exercise, notice what sensations you feel in your body. What do they tell you? Are you relaxed?
You may find you get a little dizzy, as your brain is asking for more fuel while you are manually recalibrating your Nervous System!
Again, 5 X 5 breathing is to be done 5 times a day, at key points of the day. Try to follow this schedule:
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As soon as you wake up. This way you will start your day with a regulated nervous system!
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Immediately after breakfast. This will also help create healthy digestion!
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Immediately after lunch. Again, a bonus in aiding in digestion!
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Immediately after supper. Same bonus helping with digestion!
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Just before you go to sleep. This will regulate your system and help you go to sleep and repair!
Need some extra help practising these breathing techniques? Speak one-on-one with a Halifax therapist today!
