1.BREATHING
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Inhale (4 seconds): Inhale silently through your nose for a count of 4 seconds.
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Breath Hold (7 seconds): Stop your breath and count to 7 seconds.
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Exhalation (8 seconds): Exhale completely and slowly through your mouth for 8 seconds.
At this moment, block all currents of thoughts. Imagine just a serene picture in your mind, an image that radiates peace. Let the tranquility take over, allowing this single image to be your mental refuge in the midst of the silence and stillness. Continue breathing with the 4-7-8 technique, allowing each cycle to reinforce this feeling of calm and inner peace.
2.MENTAL FOCUS
Amid anxiety, the mind was immersed in negative thoughts. Now, calmly, he understands that these pessimistic scenarios will not come true. Maintaining peace of mind is essential; It was a fleeting episode. Peace of mind, your natural state, resurfaces. With the certainty that everything will be fine, the mind returns to its balance, remembering that those thoughts were only a brief detour from its innate serenity.
3. SERENE REBIRTH
SUMMARY OF THE TECHNIQUE
BREATHING
The 4-7-8 breathing technique is an effective tool for relieving anxiety. By following a specific pattern of inhale, hold, and exhale, the parasympathetic nervous system is activated, counteracting the “fight or flight” response associated with anxiety. This encourages relaxation, improves oxygenation and provides a practical strategy to reduce stress levels. Regular practice of this technique has been shown to be beneficial for the general management of anxiety and the promotion of emotional well-being.
MENTAL FOCUS
In anxious situations, blocking the stream of thoughts and visualizing a serene image is used as a technique to calm the mind. By focusing on a peaceful image, you seek to counteract anxious thoughts, allowing tranquility to prevail. This practice serves as a mental refuge during moments of silence and stillness, helping to reduce stress and promote emotional well-being.
SERENE REBIRTH
In episodes of anxiety, the mind tends to focus on negative thoughts due to the activation of the sympathetic nervous system, which is the "fight or flight" response. This can generate pessimistic scenarios. The practice of staying calm and remembering your innate peace of mind helps counteract these thoughts, allowing a return to emotional balance. Anxiety can be a natural response to stress, but with techniques like these, we seek to restore inner calm.