We all get anxiety and stressed from time to time but for some it consumes them and has a very prominent affect on their lives.
Our state of mind can be happy the majority of the time but life is hard and sometimes its inevitable that stress will veer its ugly head and try to drag us down. The most important thing to remember when we get or anxious or stressed is to not let it consume you. The faster you can de-stress, the better.
This technique if one of easiest, fast and effective ways to reduce stress and anxiety. You do not need anything to be able to practice this technique therefore, you will not be held back the next time you feel overwhelmed and need to calm down.
The Anxiety Killer consists of a 3+3+3 technique. Easy to remember and even easier to do. See the (Benefits) below.
What you need to do:
Breathe in deeply counting to 3, hold your breathe for 3 seconds and exhale for 3 seconds. Easy right?
So lets clarify that; Breathe in through your nose for 3 seconds (count it out in your head as you breathe in, 1, 2,3). Hold your breath for 3 seconds (1,2,3) and then exhale through your mouth to release your breath for 3 seconds (1,2,3)
Breathe as deeply and slowly as you can, rushing will only take longer for you to unwind. For extra results see what to combine this method with below (What else can I do).
What it does:
Everything. This technique slows your heartbeat down and when your heartbeat slows down, your body starts to relax. This has a natural calming effect on your body and your heart and then your head catches up. You cant be stressed when you are relaxed, can you? But if you are trying this and still cannot relax then it is down to your mind racing.
How long do I do it for?
As long as it takes to calm your heart down and get back to feeling good again. This differs for every situation and person but do the steps, then do them again and again and you will start to feel your heart race reducing and your body starting to relax. If you lying down then by doing this you will notice that when it repeating over and over it makes you relaxed enough to fall asleep.
How often should I practice this?
I would recommend everyone to practice this for 30 days straight. Reason being, is that scientists have proved that it takes 30 days for us to form a new habit and if you are prone to getting anxiety easily or if you are going through a stressful situation then it would benefit you to do this so that it becomes a habit for when you feel like this. Then you can easily pull yourself out of it.
What else can I do?
Some people find it very hard to relax and when their minds are still racing it can prove very difficult for the heart to calm down too.
Here is what you need to do; When you are practicing The Anxiety Killer, fill your head with positive thoughts and things you are grateful for eg: your family, friends, cat, dog, the roof over your head, job etc. It is impossible to feel bad when you are thinking good thoughts and/or about the people and things you love in your life.
By combining positive thinking with The Anxiety Killer, (breathe in for 3 secs, hold for 3 secs and exhale for 3 secs) you are letting your mind and body calm down and when you repeat the 3+3+3 plus positive thinking over and over you will notice your heart rate slowing down. Therefore, your will feel less anxious because anxiety is essentially a build up of stress and/or fear and when we do not take time to reduce our stress levels our anxiety takes over and can even cause anxiety attacks and we all hate them! So, if we can make ourselves feel better each time we feel overwhelmed it will have a dramatic improvement on our lives.
Health Improvements – Stress is the number one reason for bad health and diseases. Reduce your stress, improve your health. Disease = Dis-ease in the body and mind
You can do it anywhere – I would recommend lying down on your bed to practice this if you have the time but if are not in the position to do that then go into a toilet, do it at your desk or wherever you are.
Reduced Anxiety – A lot of people do not even realize when anxiety kicks in and is taking over their bodies because it generally starts with a stressful situation or maybe past memories that are unresolved and eating away at us so it is essential to remember to practice this when your mind is racing to avoid it building up and consuming you.
Regular Heartbeat – We all know when our heart is racing it can either be a good or bad thing but either way it makes sleeping very hard when your heart is not getting the chance to slow down. This will regulate your heart making you able to relax and improve your nights sleep.
Teaches you how to relax – Some of us go through hard times that can last a long period of time that it is harder to remember how to relax. This practice will teach your body to slow down.
Quick fix – It’s a great quick fix especially if you are at work or somewhere that you cannot easily switch off and calm yourself down. If you keep practicing this method after 30 days it will become conditioned in you to do it when feeling this way and you will be in control of your stress and anxiety when situations arise. Now doesn’t that sound nice!