Breathe

I feel so anxious before I talk, what can I do? Once I stand up, I forget what I planned to say.

FIRST, prepare yourself before you speak.

One time I was scuba diving in very big waves. When I jumped off the boat under the water, I heard a loud swishing sound in my ears. I started to panic thinking the regulator was broken—but then I realized that sound was myself, hyperventilating. I had not paid attention that I was hyperventilating before jumping in the water. It took me at least 15 minutes under the water to calm down. I promised myself that the next time I went scuba diving, I would be sure I was calm before I jumped in the water.

Don’t do like I did and jump in the water before you are calm and relaxed. Instead, prepare yourself to speak with a breathing technique you find useful. Practice this type of breathing as you await your turn to talk. Do your breathing technique when you are walking to a meeting. You don’t have to be sitting in a quiet place. Think you can find a better relaxation technique than breathing? Listen to Dr. Andrew Weil: “The single most effective relaxation technique I know is conscious regulation of breath.”

SECOND, practice diaphragm breathing:

  • If alone, put a hand on your chest and a hand on your stomach.
  • Inhale through your nose for a couple of seconds. You don’t have to make noise. Feel your stomach expand with your hand.
  • Exhale through your mouth. Feel your stomach go in. (If alone purse your lips a bit like sipping on a straw.)

THIRD, practice inhale and exhale for a certain number of counts.

One way to calm down is to count your breaths. Sit down in a quiet place and close your eyes. Or practice when sitting with your eyes open in a meeting. Inhale through your nose, count until your lungs are full but not uncomfortably so. Then, exhale through your nose and count, trying to make the inhalation and exhalation the same. It helps a little to control the exhalation by constricting the muscles in your throat. After several breaths, increase the count for the exhalation until ideally it is at a ratio of 1 to 2—that is, if you inhale for 4 counts, then exhale for 8. Repeat 10 times, each time allowing your body to relax on each exhalation. See this video for an example.

How about you find a breathing meditation of 10 minutes and listen twice a day? Can you find one yourself? See below.

  1. Article – Breathing Basics: The How And The Why
  2. Article – 3 Reasons Everyone Should Try Alternate Nostril Breathing   MY FAVORITE!!!
  3. Apps – Best Deep Breathing Apps (4 to choose from)

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