for a strong, fast pick-me-up
You may have heard the advice JUST TAKE A DEEP BREATH and calm down.
While that is valuable advice – it’s also important to know HOW TO take a deep breath.
Here’s an easy way I call the Easy Three-sie Method –
1. Breath in through your nose to the count of: and 1…and 2…and 3
2. Hold it in your lungs for and 1…and 2…and 3
3. Breathe out through your mouth. When you breathe out – breathe out to the count of up to 4 or 5. Make sure you squeeze all that air out of your lungs.
It sounds deceptively simple – yet many people breathe shallowly with short breaths only to the top part of the lungs.
When you breathe in – breathe so the air goes deep into the bottom part of your lungs and forces your belly out. Don’t raise your shoulders or puff your chest out. Fill the bottom part of your lungs and puff out your belly! This is called BELLY BREATHING or DIAPHRAM BREATHING.
I suggest you take at least 3 deep breaths this way. You can take more. I find you usually start to feel calmer after 3 of these deep breaths.
MEDICAL support for the benefits of this type of breathing in reducing stress.
Different things “stress us out”.
I don’t stress out when presenting – yet I DO get stressed when I get my blood pressure checked. I hate the feel of that device squeezing my arm. That actually raises my blood pressure and I’m told it’s a common problem.
My doctor advised taking deep breaths (as described above) and he said the important thing is to squeeze out all the air when you breathe out so you can breathe in fresh air.
Also, focussing on your breathing helps you focus on what you can control.
I help executives stay calm in stressful business situations and the key to success is learning how to breathe properly AND to keep breathing when in a stressful situation. Many people hold their breath when under stress.
I even use BELLY BREATHING to calm my daughter when she gets stressed. She works herself into an even more stressed state. She forgets to breathe or breathes very shallowly.
That’s when I step in and we do the Easy Three-sie method – ad it works every time!
We do our Easy Three-sie breathing together. Putting our hands on our stomachs as we breath deeply to suck that air right down the bottom of our lungs and puff out our bellies.
I can personally vouch that this deep breathing works in keeping you calm in all sorts of stressful situations.
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These days, lots of people and organisations need help with how to COPE with too much work, too much information, too many meetings, delivering difficult news, business writing, effective e-mail, e-mail overload, cross-cultural communication, better social media engagement etc. I like to help people COPE.