I need some help with stress management over here.

I know there are about half a dozen different answers that can chosen from here, but I would like to know what techniques everyone else has tried. One of the techniques I keep coming across is called "box breathing." It's used in the military and supposed to bring your heart rate down and relax you so you can think more clearly.

If anyone has any suggestion, please send them my way. Thank you.

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OogieBoogie · F

I can give you a bio hack (that is kinda like box brearhing , but better).

Its based on the fact that when we breath out - we activate our parasympathetic nervous system (our rest and digest mode)

And wjen we breath in - we active the sympathetic nervous system (fight and flight mode)

So the core aim in this 'hack' is to breath out longer than you breath in .
Ie: you are hacking your body to 'rest' more than to 'fight' .

You can pick any numbers you want so long as the breathing and holding are longer than your breath in.

Dont force yourself to long times, keep it as natural as possible as you want to keep in a relaxed state and work with your body, not agaisnt it.

The usual start off point is a standard 4,7,8 .
4 - in
7 - hold
8 - out.

If you need to reduce these ....go for it .
If you can extend them ....great.

Just so long as you keep the breath in shorter than it is going out.

If you are in a really heightened state i csn recommend something weird....but i find it really helps.... it's another bio hack : EMDR

Its basically an eye movement thing - not entirely sire how it works , but it somehow takes away the 'emotion connected to the moment ' .

Basically you keep your head still and look as far left with your eyes as you can , then look as far right as you can.
And you do this as quick as possible.

Repeatedly.

I find concentrating on both of these can stop anxiety building to a paralyzing pitch , can get me out of a negative mental dive, and even help pull me out of the ends of a panic attack .

I do recommend practicing it when not stressed first.

OogieBoogie · F

I also need to add , this won't stop ypu thinking specific negative thoughts or memories, but it takes out the bodily reaction, and the intensity of the emotions to it -
- imagine its kinda like tuning out tje colour and sound to a movie 🤷‍♀️

- its also REALLY good for 'vague' anxiety : when you feel stressed and you dont know where its coming from .

It only takes a few minites .

You can repeat it, or do it for as long as you feel you need it .

Good luck 💜💚

Spoiledbrat · F

@OogieBoogie I was just saying how I do this on another post. I didn't read it anywhere or anything. It reduces your heart rate

factanonverba · 56-60, M

@Spoiledbrat snipers use it to slow their heart rate right before they take a shot.

OogieBoogie · F

@Spoiledbrat yeah, its brillaint.

Theres a surgeon who does a video where he hooks himself up to a monitor, and you can literally watch his heart rate and blood pressure drop as he practices it.

factanonverba · 56-60, M

@OogieBoogie thank you so very, very much. 🌹

factanonverba · 56-60, M

@OogieBoogie cool.

factanonverba · 56-60, M

@factanonverba it's also referred to as "sniper breathing."

Spoiledbrat · F

@factanonverba @OogieBoogie I have trouble sleeping and recently, out of desperation, I started taking deep slow breaths and hold it for a few seconds on exhale. Most of the time I fall asleep. It helps a lot.

OogieBoogie · F

@factanonverba youre very weclome 🤗

Ive spent YEARS trying all different stuff...that didnt work for me.

I mean, im also trying meditation stuff too, but you can only do that once you're in a relaxed state.

This is kinda a 'height of the moment thing' to stop you tripping out of control .

I also reccomend doing something, like a walk , or tje washing up or .... anything, (afterwards), to keep yourself in the moment and not slide back .🤗

OogieBoogie · F

@Spoiledbrat thats handy to know, i never thought to do it before sleep 🤔

My mind sometimes starts yelling awful stuff at me before sleep - i tried a lot of things - found out listening to a podcast or a lecture was the best thing .
But it has to be something i was really interested in .
I never make it to the end😅

But if you can fond a way, independent of anything else, ( like tech), that is even better.
It means you are truly mastering your own self and making excellent self care neural pathways,🤗💪

factanonverba · 56-60, M

@OogieBoogie I was getting off from work about 5 years or so ago, I put the key in the ignition and it just went "click." I got out of the car and before I could start worrying, I let out a prolonged sigh and this calmness just took over me. It was like a curtain came down and just covered me as I was standing there.

Now at the time, I had been trying out "box breathing" but then I got out of the habit, so now I'm starting from scratch again.

factanonverba · 56-60, M

@OogieBoogie there are a couple more thing I can suggest to you, but I'll need a little time to look one of them up.

OogieBoogie · F

@factanonverba That 'super calmmess' can either be really good, or not so great.

I hope it was the good sort.

I used to go mega calm - but i was disassociating, which is pretty much a shock response.

If you have any ideas - feel free to pass them on.

I got a l...o...n...g.... Way to go before i feel i got this shit beat .

Thanks man☺️