{"id":1042,"date":"2015-05-18T13:16:01","date_gmt":"2015-05-18T13:16:01","guid":{"rendered":"https:\/\/behavioural-therapy.com\/?p=1042"},"modified":"2018-05-22T06:24:25","modified_gmt":"2018-05-22T06:24:25","slug":"five-quick-ways-to-ease-anxiety-and-feel-calmer","status":"publish","type":"post","link":"https:\/\/behavioural-therapy.com\/?p=1042","title":{"rendered":"Five Quick Ways to Ease Anxiety and Feel Calmer"},"content":{"rendered":"<p><a href=\"https:\/\/behavioural-therapy.com\/wp-content\/uploads\/2015\/05\/Five-Quick-Ways-to-Ease-Anxiety-and-Feel-Calmer.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-1044\" src=\"https:\/\/behavioural-therapy.com\/wp-content\/uploads\/2015\/05\/Five-Quick-Ways-to-Ease-Anxiety-and-Feel-Calmer-300x285.jpg\" alt=\"Ease Anxiety and Feel Calmer\" width=\"300\" height=\"285\" \/><\/a>We all feel angry, stressed or like we want to give up sometimes. It&#8217;s perfectly normal. But these emotions can make you feel like you\u2019re about to lose control. So, when you find yourself caught up in a stressful situation, try concentrating on one simple thing: breathing. Whether you have three minutes or an whole day to find stillness, the yoga techniques will give you five quick ways to ease anxiety and feel calmer:<\/p>\n<p><strong>1. Create Calm for Yourself<br \/>\n<\/strong><\/p>\n<p>Place one hand on your belly and the other on your chest. Keep your eyes closed or gaze a few feet in front of you, and then inhale deeply through the nose as you let the belly expand outward, like an inflated balloon. Let your breath spiral down through your chest and into your ribs, filling up the lungs fully and lowering the diaphragm. As your mind starts to wander, keep returning to the sound of your breath. Take a long exhale out through the mouth, guiding the navel back toward the spine, and release.<\/p>\n<p><strong>2. Build Energy<\/strong><\/p>\n<p>Practice the Breath of Fire, where air is pulled in and pumped out very rhythmically. Start with long, deep breathing with your mouth closed, then as soon as the lungs are completely expanded, start pumping the navel point in and out while breathing rapidly through the nose. With each breath, expand a bit faster and contract a bit faster until you find a good, steady rhythm, and then let that rhythm take over. When you have security issues, <a href=\"https:\/\/www.securityinfo.com\/about-us\/\">see here &#8211; SecurityInfo<\/a>.<\/p>\n<p><strong>3. Find Your Focus<\/strong><\/p>\n<p>Balance your left and right brain through alternate nostril breathing (called Nadi Shodhan Pranayama). Place your left hand on the left knee, palm open to the sky. Place the tip of your index finger and middle finger of your right hand in between your eyebrows, the ring finger and\/or little finger on your left nostril, and the thumb on your right nostril. Press your thumb down on the right nostril and breathe out gently through the left nostril. Now breathe in through your left nostril and then press your left nostril gently closed with the ring finger and little finger. Remove your right thumb from your right nostril and breathe out from your right. Reverse your breathing back and forth between nostrils.<\/p>\n<p><strong>4. Develop Mindfulness<\/strong><\/p>\n<p>Softly close your eyes and take a few deep breaths \u2014 naturally, without trying to influence it. Ideally your breath will be quiet and slow, but depth and rhythm may vary. Begin counting \u201cone\u201d to yourself as you exhale. The next time you exhale, count \u201ctwo,\u201d and so on up to \u201cfive.\u201d Then begin a new cycle, counting \u201cone\u201d on the next exhalation. Never count higher than \u201cfive,\u201d and only count on the exhale. You will know your attention has wandered when you find yourself up to \u201ceight,\u201d \u201c10,\u201d even \u201c20.\u201d<\/p>\n<p><strong>5. Connect Inward<\/strong><\/p>\n<p>Find a comfortable breathing rhythm in and out through the nose. Focus your attention on how your breathing feels in other parts of the body. Start by focusing on the area just below your navel. Breathe in and out, and notice how that area feels \u2014 is there any tension or tightness? If there\u2019s tension, think of relaxing it. If your breathing feels jagged or uneven, think of smoothing it out. Now move your focus to the area just above your navel and repeat the same process. Continue your way up through the chest and into your throat, pausing for a few moments on each spot. When we learn to explore with curiosity and let go of attachment, we begin to understand the natural rhythm of our journey.<\/p>\n<p>But most of all, enjoy the calmness and stillness of it all!<\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all feel angry, stressed or like we want to give up sometimes. It&#8217;s perfectly&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[423],"tags":[458,454,455,451,452,453,456,457,459,460],"class_list":["post-1042","post","type-post","status-publish","format-standard","hentry","category-anxiety","tag-breathing-for-mindfulness","tag-create-calm","tag-develop-mindfulness","tag-ease-anxiety","tag-feel-calmer","tag-find-your-focus","tag-how-to-breath-to-relive-anxiey","tag-how-to-breathe-to-relieve-stress","tag-yoga-breath","tag-yoga-breathing-for-stresss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Five Quick Ways to Ease Anxiety and Feel Calmer - Fiona Wilkinson, Psy.D ~ Behavioural Therapy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/behavioural-therapy.com\/?p=1042\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Five Quick Ways to Ease Anxiety and Feel Calmer - Fiona Wilkinson, Psy.D ~ Behavioural Therapy\" \/>\n<meta property=\"og:description\" content=\"We all feel angry, stressed or like we want to give up sometimes. It&#8217;s perfectly&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/behavioural-therapy.com\/?p=1042\" \/>\n<meta property=\"og:site_name\" content=\"Fiona Wilkinson, Psy.D ~ Behavioural Therapy\" \/>\n<meta property=\"article:published_time\" content=\"2015-05-18T13:16:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-05-22T06:24:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/behavioural-therapy.com\/wp-content\/uploads\/2015\/05\/Five-Quick-Ways-to-Ease-Anxiety-and-Feel-Calmer-300x285.jpg\" \/>\n<meta name=\"author\" content=\"Fiona\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fiona\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/behavioural-therapy.com\/?p=1042#article\",\"isPartOf\":{\"@id\":\"https:\/\/behavioural-therapy.com\/?p=1042\"},\"author\":{\"name\":\"Fiona\",\"@id\":\"https:\/\/behavioural-therapy.com\/#\/schema\/person\/a2102b4b84bc06eadcebdc1489b0ccea\"},\"headline\":\"Five Quick Ways to Ease Anxiety and Feel Calmer\",\"datePublished\":\"2015-05-18T13:16:01+00:00\",\"dateModified\":\"2018-05-22T06:24:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/behavioural-therapy.com\/?p=1042\"},\"wordCount\":626,\"publisher\":{\"@id\":\"https:\/\/behavioural-therapy.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/behavioural-therapy.com\/?p=1042#primaryimage\"},\"thumbnailUrl\":\"https:\/\/behavioural-therapy.com\/wp-content\/uploads\/2015\/05\/Five-Quick-Ways-to-Ease-Anxiety-and-Feel-Calmer-300x285.jpg\",\"keywords\":[\"breathing for mindfulness\",\"create calm\",\"develop mindfulness\",\"ease anxiety\",\"feel calmer\",\"find your focus\",\"how to breath to relive anxiey\",\"how to breathe to relieve stress\",\"yoga breath\",\"yoga breathing for stresss\"],\"articleSection\":[\"Anxiety\"],\"inLanguage\":\"en\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/behavioural-therapy.com\/?p=1042\",\"url\":\"https:\/\/behavioural-therapy.com\/?p=1042\",\"name\":\"Five Quick Ways to Ease Anxiety and Feel Calmer - 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But how many of us have actually read any of the Classics?\u00a0How ancient wisdom, the Stoics and Albert Ellis can help you The funny thing is, we're more likely to live happier lives if\u00a0we visit the classics section of the book store\u2026","rel":"","context":"In &quot;Behavioural Psychology&quot;","block_context":{"text":"Behavioural Psychology","link":"https:\/\/behavioural-therapy.com\/?cat=513"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5907,"url":"https:\/\/behavioural-therapy.com\/?p=5907","url_meta":{"origin":1042,"position":4},"title":"How Rational Emotive Behaviour Therapy Can Change Your Life","author":"Fiona","date":"May 8, 2023","format":false,"excerpt":"Are you struggling with anxiety, depression, or other emotional problems? Are you tired of feeling like you're not in control of your life? If so, rational emotive behaviour therapy (REBT) may be the answer for you. REBT is a type of psychotherapy that helps you identify and change the irrational\u2026","rel":"","context":"In &quot;Behavioural Psychology&quot;","block_context":{"text":"Behavioural Psychology","link":"https:\/\/behavioural-therapy.com\/?cat=513"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/behavioural-therapy.com\/wp-content\/uploads\/2023\/05\/sad-young-man-worried-stressed-260nw-1409500496.jpeg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1670,"url":"https:\/\/behavioural-therapy.com\/?p=1670","url_meta":{"origin":1042,"position":5},"title":"Control What You Can and Ignore The Rest","author":"Fiona","date":"October 5, 2016","format":false,"excerpt":"I'm sure you've heard\u00a0the Serenity Prayer? It goes like this: \"Grant me the serenity to accept the things I cannot change, Courage to change the things I can, and the Wisdom to know the difference.\"\u00a0Basically control what you can... Reinhold Nieburh came up with it around 1934. The Stoics were\u2026","rel":"","context":"In &quot;Behavioural Psychology&quot;","block_context":{"text":"Behavioural Psychology","link":"https:\/\/behavioural-therapy.com\/?cat=513"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=\/wp\/v2\/posts\/1042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1042"}],"version-history":[{"count":3,"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=\/wp\/v2\/posts\/1042\/revisions"}],"predecessor-version":[{"id":2119,"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=\/wp\/v2\/posts\/1042\/revisions\/2119"}],"wp:attachment":[{"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/behavioural-therapy.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}