Holistic Psychotherapy Blog – Page 7 – Alternative Psychotherapy & Reiki For Adults & Couples

Relaxing Breath: Interrupts a Cycle of Stress

When you find yourself in a situation that is stressful to your health. You can practice these steps to take control of your emotions and reduce your level of stress. To begin the process, find a comfortable location and proceed with the following steps:

Inhale through your nose.
Exhale through your mouth, with your lips pursed, making a whoosh sound.
Inhale through your nose to a count of four.
Hold your breath for a count of seven.
Exhale through your mouth to a count of eight.
Repeat 4 times maintaining the 4-7-8 ratio.
Do this 2 times a day to learn the technique.
Do this when stress comes upon you.
Notice the interruption of a stress cycle when this breath-work is done.
Continue this process until you feel in-control and can manage the situation to your desired outcome.

MindBody&Soul

Dealing with Fears

August 26, 2014
by Johnny Sandaire PhD

Fears hold us back and stop us from living in the moment. Here is a simple process to help you manage your fears and enjoy life to the fullest.
Sit in a quiet place, breath in deeply, and ask yourself what is making you fearful.
Make a list.
Examine your list and identify your fears (e.g. losing your job, bills, relationship, etc.)
Name your fears out loud: by identifying them- you can face them.
Clarify your fears: has something similar happened in the past or are you projecting that it might happen in the future?
Separate real (past experiences) from imagined (what might happen in the future)
Focus on current problems that make you worry (e.g. too many bills)
Create a problem-solving to-do list addressing the real worries.
Breathe in and out and begin to check off the items on your to-do list.
Repeat this process regularly. Continue to practice this approach and apply it whenever you are faced with new fears.