4/10 Health & Well-being Hacks

 

21. Feeling anxious? Breathe out longer than you breathe in – It activates the parasympathetic nervous system to calm you.

This is a great technique to reduce anxiety and stress.

How It Works:

When you breathe out longer than you breathe in, you activate the parasympathetic nervous system (PNS)—the part of your nervous system responsible for relaxation and calming the body. This slows down your heart rate, lowers blood pressure, and reduces feelings of stress or anxiety.

Example of How to Do It:

Try the 4-6 Breathing Technique:

1. Inhale through your nose for 4 seconds.
2. Exhale slowly through your mouth for 6 seconds.
3. Repeat this for a few minutes.

Example Scenario:

Imagine you’re feeling nervous before an important meeting or exam. Instead of letting anxiety take over, you pause and:

1. Inhale gently for 4 seconds.
2. Slowly exhale for 6 seconds.
3. Repeat for 2-5 minutes.
4. Feel calmer, more in control, and ready to proceed.

This method helps you shift from a "fight or flight" state to a relaxed, clear-minded state. Try it next time you feel anxious!