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Reducing mental stress

Mental stress emanates from having a state of mind that is overwhelmed by our surroundings. When we are stressed, our breathing gets impacted and it becomes faster and shallow. This in turn activates our fight and flight response. Fortunately, we can consciously change our response from stress to relaxation by just changing the way we breathe. There are diverse techniques that can be adopted in reducing metal stress but for the purpose of this piece, we shall be looking at the 2:1 technique.

The 2:1 technique can help reduce your stress by actively changing the rate in your breathing pattern, thereby activating your rest and digest response. This technique is done by breathing in and out through the nose. It is effectively done by counting, using numbers. To breathe in, you pick any number of your choice and count that number while you’re holding your breath. Then for breathing out, you double the number of counts you used to breathe in.

For instance, if you chose the number 4, you would breathe in for a count of 4 and breathe out for a count of 8 which is the double of 4. This is why it is called the 2:1 breathing technique. Although it is advisable to find a pattern in your breathing, by first breathing in and out for the same number of counts(this should be done at least thrice).
So, stress is inevitable but next time you feel stressed, ensure to adopt the 2:1 breathing technique and always remember that relaxation is just a few breaths away.

O.....7.....O.....8....... 1.......8....7..... 4....9....1....1

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Reducing mental stress

Mental stress emanates from having a state of mind that is overwhelmed by our surroundings. When we are stressed, our breathing gets impacted and it becomes faster and shallow. This in turn activates our fight and flight response. Fortunately, we can consciously change our response from stress to relaxation by just changing the way we breathe. There are diverse techniques that can be adopted in reducing metal stress but for the purpose of this piece, we shall be looking at the 2:1 technique.

The 2:1 technique can help reduce your stress by actively changing the rate in your breathing pattern, thereby activating your rest and digest response. This technique is done by breathing in and out through the nose. It is effectively done by counting using numbers. To breathe in, you pick any number of your choice and count that number while you’re holding your breath. Then for breathing out, you double the number of counts you used to breathe in.

For instance, if you chose the number 4, you would breathe in for a count of 4 and breathe put for a count of 8 which is the double of 4. This is why it is called the 2:1 breathing technique. Although it is advisable to find a pattern in your breathing, by first breathing in and out for the same number of counts(this should be done at least thrice).
So, stress is inevitable but next time you feel stressed, ensure to adopt the 2:1 breathing technique and always remember that relaxation is just a few breaths away.

O.....7.....O.....8....... 1.......8....7..... 4....9....1....1

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