Harmony Hypnotherapy

Remember to Breathe!

Of course you know how to breathe - you’ve been doing it automatically since you were born, possibly without giving it much thought.   But do you know how to breathe in times of anxiety or stress?    Our bodies naturally tense in moments of stress, preparing us for the fight-or-flight mode, so knowing how to relax and keep calm in  moments of crisis, as well as boosting your brain function, is a skill worth mastering.  

BREATHE AWAY ANXIETY

Sit on a chair with your back straight.  Keep your eyes clearly focused ahead, or close them if it’s safe.  Feet are flat on the floor.   Rest palms on your lap.  SHUT YOUR MOUTH… Nasal breathing is more effective than breathing through your mouth!

1. Breathe in deeply & slowly, through your nose, to the count of 4.  Fill your lungs and your stomach.   

2. Hold breath for a count of  4 ( count slowly!). 

3. Breathe out for a count of 4 (again, count slowly).  Stomach should be extended when your  lungs are full, and come back in when you exhale.

4. Repeat process 4 times.   

5. Then customise this exercise so that the exhale is longer than the inhale.  Practice breathing in for 4, hold  for 6, exhale for 8.        

BENEFITS : Relaxation / Focus / Sense of Purpose

STRESS RELIEF

Sit or lie down comfortably. Lower your chin and keep mouth closed.

1.Breathe naturally.   Soften and relax the body, as you become aware of your breath.   

2. Inhale slowly, through the nose, for 3-5 seconds.   

3. Purse your lips (whistling motion) and breathe out slowly through pursed lips, for twice as long as the inhale.  

4. Keep breathing slowly, in through your nose and out through pursed lips, filling your stomach with your breath, not your chest.  

5. Continue for as long as is necessary.   When you feel ready to stop, wriggle your fingers and toes, and move gently. 

BENEFITS: Grounded / Physically and Psychologically safe and secure

BUILD SELF-ESTEEM

You will need a soft stress ball or small, rolled up pillow (socks will also work).  Lie on your back, place stress ball or small pillow under the middle of your back,  arms by your side, palms facing upwards. 

1. Allow jaw to relax and let mouth fall open slightly, opening your throat. 

2. Breathe gently through your mouth, allowing your body to sink down onto the ball as you exhale. 

3. Inhale gently, noticing the pressure of your rib cage on the ball. 

4. Exhale, making a significant sigh (practice using noises that feel right for you).  Continue breathing out any negative feelings, connecting them to the noise you have chosen, and enhancing your power. (3 minutes)

5. Roll on to your front, placing the stress ball or pillow just above your belly button (sternum). Relax your forehead on your hands.

6. Inhale, allowing your body to push into the ball. Exhale, making your chosen sound. Continue for another 3 minutes. Sit up gently and breathe steadily. 

BENEFITS:  Increased motivation / Self-worth / Ambition / Clarity / Focus

Break a Negative Thought Circuit

In moments of  anxiety or stress,it’s important to silence negative thoughts, come straight back to the present and feel grounded again. This technique does exactly that! Start by taking a long, slow, deep breath and allow your Five Senses to do the rest for you.

FIVE SENSES TECHNIQUE

1. See: Name 5 things that you can see

2. Touch: Walk around and touch 4 things

3. Sound: Listen carefully; name 3 things you can hear

2. Smell: Notice 2 things you can smell

1. Taste: Notice one thing  you can taste 

Whatever was bothering you will have lost a lot of its power; you will feel far more in control, back in the present and re-focused.