Skip to content
Holistic Psychotherapy Blog
  • Home
  • SERVICES
    • SPECIALIZATIONS
    • PHILOSOPHY
    • REIKI
    • RATES
  • BIO
  • ABOUT
  • CONTACT
MindBody&Soul

Relaxing Breath: Interrupts a Cycle of Stress

  • August 26, 2014
  • by Johnny Sandaire PhD

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.

Posts navigation

1 … 5 6 7

Recent Posts

  • Mindfulness and Meditation Group- Tuesdays beginning Oct 16th!
  • FOOT SOAK TO DE-STRESS AND ELIMINATE TOXINS
  • 7 BEST MINDFUL HABITS
  • MINDFUL WAY TO START YOUR DAY WELL
  • YIN and Yang of Life

Categories

  • MindBody&Soul 32

Archives

  • October 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • May 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • October 2016
  • July 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • December 2015
  • November 2015
  • September 2015
  • July 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • September 2014
  • August 2014

Address:
225 Broadway, # 2130
New York, N.Y. 10007

Telephone:
1.646.319.7776

skype:
kasiahs1701

Copyright (c) Haberko Therapy. All Rights Reserved. 2020