How do we react to stress? What mechanism? Knowing the answers to these questions, we can control our reactions! Our body is maintained in a state of balance by two parts of the nervous system: 1. RUN - the sympathetic nervous system triggers the stress response2. REST - the parasympathetic nervous system is responsible for relaxation and recovery. The work of the parasympathetic nervous system is regulated by the vagus nerve. When exposed to it, the reaction of calm and relaxation is activated. When we experience constant stress, our body is in “run” (fight) mode. Gradually, exhaustion sets in, increased irritability, decreased immunity, etc. To prevent this from happening, you can consciously influence your condition, turn on the relaxation and recovery mode. And the easiest way to do this is BREATHING. By controlling our breathing, we increase the tone of the vagus nerve and this relaxes the body. How to breathe correctly? First, let's learn more about the process itself. Taking a deep breath while holding your breath ACTIVATES the sympathetic nervous system. It invigorates us, we are ready to run. Extended exhalation with breath holding is CALMING. Because the parasympathetic nervous system comes into play. We relieve tension, relax. So, Breathe quickly and shallowly - this is a reaction of fear and anxiety. We breathe deeply and measuredly - we are calm and confident. Moreover, when we are in a stressful situation, we breathe quickly, blood circulation increases, and the need for oxygen increases. So what are we doing? Most often, we hold our breath and cause harm to the body, increasing tension. For example, we suppress natural breathing exercises - screaming and sobbing. We also teach this to children. So how to breathe? There are 3 types/types of breathing:1. SUPERFICIAL. Clavicular. The body receives little oxygen. 2. CHEST. The intercostal muscles that expand the rib cage are involved. Oxygen is supplied in average quantities. 3. DEEP BREATHING. The muscles of the diaphragm are involved. The lower parts of the lungs, where the alveoli are most numerous, are filled with air. The diaphragm works like a pump, increasing the volume of the chest by compressing the abdominal organs. And here is the essence: How to BREATHE to relieve tension: 1) Inhale as completely as possible with the participation of the intercostal muscles, the muscles of the upper shoulder girdle and the abs. 2) EXHALE as deeply as possible and exhale the remaining air in two or three steps. 3) AFTER a 3-5 second PAUSE, inhale as fully as possible AGAIN. Repeat 3-7 times. Exercise to relieve anxiety and tension: 1) Sit or lie down in a COMFORTABLE POSITION, straightening your back and legs. Place one hand on your stomach, the other on your chest. 2) INHALE: Relax the abdominal muscles so that the diaphragm lowers and the inhalation is deeper (the stomach protrudes). Inhale slowly through your nose until your abdomen is fully inflated. Count to yourself: 1, 2, 3, 4.3) PAUSE, hold your breath (1, 2). 4) EXHALE, counting to 4. 5) PAUSE, hold your breath (1, 2). 6) Repeat INHALE - PAUSE - EXHALE - PAUSE ...Breathe slowly, completely immersing yourself in the process. Feel what is happening to your body, how the ribs diverge, the back stretches, the air moves, etc. Perform the exercise until the tension is RELEASED, a state of CALM. Also, this exercise helps you fall asleep. Take care of yourself! Article: How to survive difficult times https://www.b17.ru/article/306506/ Meditation: https://www.b17.ru/article/306641/