You can cope with experiences of fear, panic, anxiety, excitement, and often emotional pain and anger by reducing adrenaline in the blood - and this is easy to do with the help of breathing techniques. Adrenaline - stress hormone. The trap of panic and anxiety states is that during them we begin to convulsively gasp for air or, conversely, involuntarily hold our breath. Moreover, the more oxygen in the blood (hyperventilation), the more adrenaline is released: oxygen is like good fuel for adrenaline, like dry brushwood for fire. But a lack of oxygen in the blood (hypoxia) also leads to anxiety and panic: then the body turns on a danger signal: I’m suffocating! Therefore, it is important to balance the supply of oxygen: there should be enough of it (since its lack - hypoxia - increases panic), but not too much (hyperventilation also increases panic!). Technique “Exhale longer than inhale” To achieve oxygen balance and burn off excess adrenaline, breathe like this: inhale for 1-2-3-4, for 1-2-3-4-5-6 -7-8-9 exhale; or according to the “seven-eleven” principle (7/11): inhale for seven counts, exhale for eleven counts; measured, rhythmically, slowly; moderately deep (breathing should not be superficial - it is better if you breathe with the diaphragm or “belly” ).Repeat several times. You can take a small rosary and go through a full cycle (touching the beads will give additional grounding to tactile sensations). “Square” breathing technique Here, inhalation and exhalation are the same length, but pauses and breath holdings are included: Stand up straight. Relax your shoulders. Feet - shoulder width apart. Or sitting, with good support for your back, buttocks and feet (it’s better not to fall into a soft chair). First step. On the count of “One, two, three, four” – inhale. Second step. “One, two, three, four” – holding your breath, pause. Third step. “One, two, three, four” – exhale. And the fourth step. “One, two, three, four” - breath holding, pause. Thus, inhalation, exhalation and pause are the same in duration. Hence, Breathing into a bag or into folded palms. If you breathe air that is saturated with carbon dioxide (CO2), and how since there is a lot in our exhalation, this also allows us to quickly burn off excess oxygen: due to the inhaled CO2 in the blood, its amount increases, and adrenaline calms down: oxygen fuel does not flow. It is better to take a paper bag (plastic sticks strongly to the face when inhaling). Physical exercise Active movements are also good for getting rid of excess adrenaline: running, jumping, swinging your arms and legs. For example, a simple exercise - jumping in place with clapping overhead: And we invite you to an online group dedicated to the study of fears and resources. Balance and free breathing to everyone!