Two Powerful Breathing Techniques To Inhale Peace, Exhale Anxiety

Unlock a new level of tranquility with simple yet powerful techniques designed to conquer anxiety during even the most stressful times.

 Ever wondered how a single breath can transform your mental state?

Well, I have two techniques for you. 

These two techniques regulate your body's stress response and promote relaxation.

Discover how controlled breathing can help you stay present and remind you that you're okay, no matter what's happening around you.

As election season looms, learn how to breathe to relax your mind and body prevent panic attacks, and keep anxiety at bay.

Both of them work directly on your nervous system to down-regulate you.

On top of that, I share another bonus tip to help you navigate the day-to-day stress that is coming up from all of the external stimuli coming at you.

These are stressful times, but you can move through them with a bit of calm. 


Bad Mood Buster- a simple technique to decrease whatever bad mood you have.

Cheryl Coaching Services- Work with Cheryl 1:1

If you find yourself overthinking like a distracted squirrel and your overwhelm is increasing then take a look at Frazzed To Focused.

This course is designed to work with your intuitive overthinking mind.

Let's get you feeling Zen AF

Frazzled To Focused Course

I appreciate you and the time you take to listen every week. Thank you.

When you have a minute, go on over to Facebook and join my Community. I provide a safe place to talk and share, plus I hold weekly live videos. ( It's free)

Calm And Centered Facebook Community

Chapters

• 0:00 Anxiety Relief Breathing Techniques
• 9:15 Rewiring Your Brain for Calm

Transcript

Speaker 1: 0:57

Life is a little difficult right now and you're starting to feel your anxiety and panic rising, and it's been happening more and more every single day. I have a breathing technique that is going to help you, to calm you down and to settle your nerves. Let's get started. Welcome to Calm and Centered AF. My name is C Reynolds and I am your host. This podcast is for my intuitive ladies who are looking to deepen and expand their intuitive edge while experiencing a sense of clarity, peace of mind and a whole lot of joy. And I'll help you do just that by kicking overwhelm to the curb, ditching your anxiety and helping you to stop chasing those shiny objects like a distracted squirrel. It's time for you to grab your cup of coffee and settle in so you can. Calm and centered AF. Are you in a cranky mood, annoyed as hell, frustrated, maybe overwhelmed? I have for you the five-minute bad mood buster that is going to change your mood, and you don't even have to meditate. Soon you're going to feel calmer and a little more settled, and whatever you were worrying about or annoyed about or angry about is going to dissipate. Grab this free audio right now. Go on over to calmandedafcom. Forward slash mood. Welcome everybody.

Speaker 1: 2:46

My name is Cheryl and I welcome you to the podcast. Before we begin, just take a breath for a moment, because I got you and I know there's a lot going on. This is a bonus episode because I have had so many people reach out to me. Everybody is anxious and panicking and stressed out and worried AF. This is. This is November and we're getting ready to go into an election and a lot of people are freaking out, getting very anxious, getting very panicky and I'm getting a lot of calls. And how I can calm my nerves down right away? I have two breathing techniques that can help. I've said before I am not one of those people who like to do these strange breathing techniques. For I am not one of those people who like to do these strange breathing techniques. It's just not me. I'm not even a runner, because I don't like being out of breath. Last time I ran was in the military and then I promised I wouldn't run, except if it was for a code at work years ago. So there's no running or no getting out of breath. A lot of people are like that. They don't like weird breathing techniques. That kind of freaks them out. But these are actually easy and they're very comfortable to do and they work very well.

Speaker 1: 4:09

When you're getting into that fight, freeze, fawn or flee stage and you just are crawling out of your skin with anxiety, let me explain to you how this works. In order to prevent yourself from going into a full blown panic attack, you need to control your breathing. That is the key. You have to get your breathing regulated. You have to slow your breathing down. If you can keep your breathing slowed down, you're not going to go into a panic, because that hyperventilating activates the sympathetic nervous system and it gets you into a panic. So you got to work on that breathing. That is really important. So how this works when we start to get anxiety, we activate our sympathetic nervous system and this is responsible for the fight, flight or freeze response. Our heart rate goes up, our breathing goes up. Exhaling activates our parasympathetic nervous system, which is responsible for downregulating us and that helps to slow the heart rate down and it is responsible for helping us to relax. So we're kind of tricking it because we're going to exhale longer and, if you can always remember, the best way to downregulate yourself is to make sure you're exhaling longer than you're inhaling. Now. We automatically exhale longer. That's our natural way, but we're going to extend it even longer.

Speaker 1: 5:31

So the first one I do, and I just do this all the time. This is like my go-to whenever I'm verklempt I love that word Annoyed, frustrated, irritated. All right, just want to kind of resettle myself. I want you to do this. Take a big deep breath in hold for the count of two and exhale twice as long again. Take a big deep breath in hold for the count of two and exhale twice as long Now. After that, I always say shake it out, give a little shake. Shake, you know. Shake your body, move your body. It helps to get rid of any excess energy you may have in your body. Again, when we are in that panicky anxiety mode, the brain wants us to do something. So we're doing something. Okay, this one I like it is, it is really good. Inhale through your nose At the end of the inhale, take an additional little puff of air in, so you're inhaling, and then you're going to inhale just a little more, and now you're going to exhale out your mouth for 10 seconds. Okay, I'm going to do it and I'm going to count to 10 for you. Okay, inhale through your nose, bring another bit of air in and now exhale One, two, seven, eight, nine, 10. All right, let's do that again. Inhale through your nose three, four, five, six, seven, eight, nine, 10. Now shake it out, give a big shake. Shake Very good.

Speaker 1: 8:00

I know right now it is very anxiety producing and is very uncomfortable. All of this stuff that you're trying to take in and rationalize and understand and deal with right now, it can be too much. You need to give yourself some reprieve, because the bottom line is this you are okay in the present moment. You are always okay in the present moment. It's the moments where we start to worry about the future and we look to the past as we get ourselves caught up in the anxiety. Stay in the moment and just say to yourself I am okay right now and keep saying that, anytime you start to worry about what's going to happen in a few days or in a couple of months, I am okay right now. Keep reminding yourself that because in the present moment, you only have to deal with one second, one second at a time. Yes, you're going to string thousands of seconds together, but you only have to deal with one, one second at a time. Okay, you take care If you need additional assistance or help to get rid of your anxiety.

Speaker 1: 9:15

Please go on over to calmandcenteredaf. com forward slash coaching so we can rewire your brain, knock out your anxiety and get you feeling calm. I'll see you next week. I thank you for listening all the way to the end of this podcast. I appreciate you more than you know. For more information and access to show notes, go on over to calmandcenteredaf. com and if you're looking to work with me one-to-one, you can find the information there as well. Remember, once you clear your mind and become calm and centered, you can create the life you desire, and I'm here to support you in doing just that.