7/11 breathing. A skill to use for anxiety. It’s recommended to do it for 10-15 minutes. Like any other skill it does require a lot of practice. I advice that you practice it when you are feeling calm so you are ready in a time of need. If you lose count, which is easily done, simply start again until you do 15 minutes. It will also help with distraction even if you don’t get it right the first hundred times.
Breathing out longer than you breathe in actually activates your parasympathetic nervous system!
Anxiety is your sympathetic nervous system (“fight or flight”) setting off all the alarms, while breathing like this will set the parasympathetic system (“rest and digest”) into action shutting off the alarms and settling your nerves.
Other things that help: laughing, checking out what’s going on around you (moving head and eyes to orient to your surroundings), getting curious about something.
Take care, be safe.
I do this now! My shrink recommended it for when I was stressed, not sleeping, etc. He recommended this app for it, actually, should anyone want to try. It’s been helping regulate my sleep patterns (do this once when I wake up, once before I go to sleep)
editing my rebubble (and probably messing the structure all to crap and back, ty tumblr app) to add a link to an android app for this:
first one I’ve tried, lets you adjust the inhalation/exhalation/hold times, and offers optional sound marking out the times too.
hope this helps people with andriods :3