From the author: There is nothing new under the sun, breathing exercises even more so. I suggest watching and trying several breathing techniques, which, despite their simplicity and ease of use, are quite effective means of self-regulation. Relaxation exercises1. Inhale 1-2-3, Exhale 1-2-3-4-5-6-... In breathing, exhalation plays a role in relaxation. Therefore, the simplest exercise is to make the exhalation longer than the inhalation. We breathe through our nose, take a normal breath and mentally and evenly count how long it will take. You can count by pulse, you can simply count “one-two-three...”. Let’s say the inhalation went through 3 counts, which means that the exhalation, uniform, gradual and calm, should go from 5 counts and further, as far as the lungs allow. 2. Inhale 1-2-3-4, Pause 1-2-3-4, Exhale 1-2-3-4, Pause 1-2-3-4. This exercise is often suitable if you are nervous, breathing and pulse became more frequent. Inhale and exhale only through the nose, counting evenly, a pause means holding your breath. That is, between inhalation and exhalation you need to hold your breath for the same amount of time. 3. Inhale and exhale through the left nostril, inhale and exhale through the right nostril. The exercise helps to calm down as quickly as possible, slow down the pulse, the frequency of breathing movements, and slightly lower blood pressure. Breathe through the nose. Close the right nostril with the thumb of your right hand, take a calm, normal inhale through the left, then exhale (you don’t need to count). Immediately change fingers: close the left nostril with the middle and ring fingers (release the right one), inhale and exhale with the right. If you wish, you can do this: inhale, pinch the right nostril, exhale and inhale; hold your left one, exhale and inhale. When doing relaxation exercises, it is important not only to actually breathe, but also to consciously relax the muscles (no matter whether you are sitting, lying or walking), and also imagine how the air passes through the nose, throat into the lungs, like lungs expanded and fell, the air went in the opposite direction. Knowledge of anatomy is completely unimportant; the main thing is that during the exercise you shift your focus from external events to internal sensations and give yourself the opportunity to come to your senses. Toning exercise. This exercise should not be done with high blood pressure!! Or you can do it when you have no strength, when you are tormented by drowsiness, a feeling of lack of energy. Emphasis on inhalation: it is long, active, “pumping.” The exhalation occurs casually to get rid of the air in the chest. You can imagine a pump or some kind of rubber bulb inside yourself, with the help of which, together with your inhalation, you pump yourself up with air and energy, and exhale just air. “Fiery” breath. To release “boiling” emotions that could not be poured out for various reasons, but it is also not good to keep them inside. What usually boils inside? Anger, resentment, anger, irritation, anxiety, aggression. So we release them. In this exercise, the presentation of some images is very important. The more vividly you imagine them, the more successful you will be in getting rid of unnecessary emotions. We breathe only through the nose. Imagine yourself as a fire-breathing dragon or other monster, full of heat and energy, feel how all this is bubbling inside you. Holding the image, take a normal breath, and then several short, powerful, sharp exhalations, imagining how together with them in the smoke, flames and sparks, this heat, these boiling emotions emanate from you. Once again, the usual inhalation, and exhale faster, more often. Next time, exhale a little faster, and even faster, gradually increasing their speed (only these sharp exhalations). Focus on the exhalations; you can practically ignore the inhalations. Now about how, when and how much to do all this. Of course, 1-2 inhalations and exhalations will be of no use, but there is no need to consciously count 40-50 breathing movements. Focus on your own state, your feelings, which will tell you whether it’s enough or if you need to do more exercises. You don’t have to do all three relaxation exercises in a row. Some you will like more, some.