These suggestions allow you to calm your anxiety in 3 minutes

Cut, a ball feeling in the throat, lack of wind, destruction of destruction scenarios … If it is difficult to live, it is a really concerned disorder. They manifest themselves from a state of constant stress, fear, but due to sudden concern related attacks related to many areas, such as personal life, work, family life, health, money, money, due to many trauma … There are many generalized concerns.

That is, we are talking about anxiety “When a fear is appropriate regularly without any event”, Memorization, VidalMedical site. So how do you fight this barrier disorder? As Psychology todayAnxiety can be solved thanks to exercise especially for breathing. We often underestimate respiratory power, however, it allows to unbalance the hormones of stress, especially called cortisol.

Method 5-4-3-2-1 to fight anxiety

“Reboot” is an effective method for its nervous system, which allows you to control your anxiety in a few minutes. His name? 5-4-3-2-1 method. This involves respecting several stages:

• First of all, we name five things that we can see, such as his hands, a lamp, sky …
• We touch four things around us, such as a chair, a sweater, a wall …
• We listen to three sounds, such as birds’ songs, circulation in distance, work voice or even its breathing sound.
• We identify two smells, coffee, pure air …
• We taste one thing, a chewing gum, a sip of tea, a glass of lemon water.

If it works, this is because the brain will focus on the current moment and specific things. You will anchor yourself at the present moment and the feeling of anxiety will naturally decrease.

Breathing as a colleague against anxiety

As Psychology today And especially psychological Jeffrey Bernstein, another method allows to calm down in a few minutes: 4-4-4-4 breathing. Often used by special forces of the US Army, this technique is involved: induced in four stages, to breathe in 4 stages, to end in 4 stages, to maintain this state in 4 stages . Result ? In only three minutes of exercise, it is possible to gain control over your anxiety.

As we know, anxiety is not solved overnight. In addition to these effective methods, support by a professional can be important to constantly fight this disorder. Meanwhile, you can already try these techniques to be better …