Turn Negativity into Positivity

Recently, we have been facing tremendous stress related to coronavirus, economic problems, and not being able to predict what  tomorrow will bring. As you know, stress is destructive to everyone. Many of you experience frustration, which is obviously understandable. Often, the basis of frustration is stress and low self-esteem. Being hated also raises stress and frustration levels, and lowers your self-esteem.

 

What types of stress are there?

1. Stress related to survival: “fight or flight response”.
2. Internal stress – when we are the source of our own stress.
3. Environmental stress – it is a reaction to those things that cause stress.
4. Fatigue and overtraining – this type of stress builds up for a long time and takes a heavy toll on the body.

The human mind is inconceivable! You can learn to control stress and breath. On my blog I often mention different techniques for dealing with stress through the right amount of sleep, physical activity, and many others.

 

The most common causes that increase stress are:

• Lack of sleep
• Drugs
• Food intolerances and allergies
• Infections
• Toxins
• Weight loss diets
• Overtraining

We all try to deal with stress somehow. Some of you focus on destructive techniques, i.e. stimulants like alcohol or overeating, while others choose healthy solutions, such as meditation or physical activity. Each of you should learn to deal with stress, because it has become one of the key skills and can prove to be very important for your health and maintaining good relationships with your loved ones.

 

 

Do you know that even 1 minute of conscious breathing will help you relax? 

 

1. Breathing exercise for beginners. 

Short relaxation – you can do this exercise anywhere:

• stand or sit up straight and try to take your mind off of the stressful situation and what is happening around you, close your eyes,
• breathe in slowly through your nose while counting to three,
• hold your breath while counting to three, exhale through your mouth slowly counting to three.

The exercise can last as long as you feel like, I recommend 3 minutes for a good start. Try to stay focused even longer.   

 

2. Breathing exercise II

You can do it in 5-7 minutes at home, at work, or even when you’re stuck in a traffic jam:

• sit up straight to allow the diaphragm to work properly,
• breathe in through your nose while counting to five. You’re bound to feel your chst moving up,
• slowly breathe out, keeping your chest full and letting the stomach go down,
• breathe in and out again, feel your abs moving up and down,
• try to release all the air from your lungs. If your chest doesn’t move and your stomach does, then you know you’re doing it the right way. 

Breathe in while counting to 5 – breathe out while counting to five – breathe in while counting to five 

 

3. Breathing exercise  III

• sit cross-legged, or lie on your back, place your arms along your body, palms open,
• breathe in through your nose. Then breathe out actively, with a little bit of strength,
• start with a slow pace of breath – the first 33 times. You can count on your fingers.

1. 33x slowly
2. 33x average pace 
3. 33x fast pace

Start slowly and increase the pace with time.

You can perform such breathing cycles from 1 to even 5 times.

What are the benefits?

• your lung efficiency will increase
• it will bring you relief in allergies and asthma
• you will strengthen your lungs

Do try my breathing techniques. They are really simple and require only a moment of your time, time just for yourself. Do it for yourself 🙂