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hey everyone today I want to share some
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simple yet effective breathing
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techniques to help calm anxiety these
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methods can be a game changer when
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you're feeling overwhelmed or
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stressed let's dive in first up the 478
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breathing technique it's super easy and
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you can do it anywhere start by exhaling
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completely through your mouth then
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inhale quietly through your nose for a
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count of four hold your breath for a
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count of seven and finally exhale
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completely through your mouth for a
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count of eight repeat this cycle four
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times this technique helps to relax your
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nervous system and bring a sense of calm
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next we have box breathing this one is
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great for grounding yourself imagine a
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box inhale through your nose for 4
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counts hold your breath for 4 counts
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exhale through your mouth for 4 counts
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and then hold again for 4 counts repeat
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this process for about 1 to 2 minutes
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you'll find it helps to stabilize your
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breath and clear your mind another
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technique I love is diaphragmatic
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breathing also known as belly breathing
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Place one hand on your chest and the
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other on your belly take a deep breath
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in through your nose letting your belly
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push your hand out your chest should
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remain relatively still exhale through
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your mouth feeling your belly fall
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practicing this for 5 to 10 minutes can
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significantly reduce anxiety and stress
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let's move on to alternate nostril
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breathing this technique is a bit
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different but very effective sit
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comfortably and use your right thumb to
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close your right nostril inhale deeply
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through your left nostril close your
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left nostril with your ring finger then
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open your right nostril and exhale
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through it inhale through the right
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nostril close it with your thumb and
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exhale through the left continue this
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pattern for a few minutes this technique
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helps balance the nervous system and
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bring a sense of Harmony lastly there's
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the simple yet powerful counting breaths
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technique sit or lie down comfort L
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close your eyes and take a few deep
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breaths then start counting each breath
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inhale 1 exhale 2 continue counting up
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to 10 then start again from one this
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method helps to focus your mind and
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brings about a calm meditative State
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remember the key to these techniques is
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consistency practice them regularly and
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see which ones work best for you
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breathing exercises are a free and
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accessible tool to help manage anxiety
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so give them a try and take take control
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of your mental well-being thanks for
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watching and take care of
