How to adjust your breathing when you re nervous! 20

First of all, we must adjust our mentality and face the exam with a normal mind. If you are really nervous about the exam, you can breathe deeper, or sleep on the table for a few minutes, of course, this is not really sleeping, just adjust your mentality and make yourself feel more relaxed, which may reduce the feeling of tension.

When a person is emotionally stressed, the muscles will become stiff and the body will feel very uncomfortable. Breathing relaxation helps to open the body's parasympathetic nerves and allow the body to enter a state of relaxation.

The specific steps are:

1) Sit on a chair with your feet on the ground and your hands open on your sides or thighs;

2) Take a few deep breaths and notice the rhythm of your exhalation and inhalation.

3) Whenever you exhale, keep your focus on your shoulders. As a result, the shoulders sink as you exhale, leading to relaxation throughout the body.

If the front roll can be combined with the soft and slow **, I think it will be faster and better to relax.

Close your eyes, relax, and relax your head, cervical vertebrae, thoracic vertebrae, lumbar vertebrae, tail vertebrae, and limbs, adjust our breathing, and adjust our breathing.

Take a deep breath, exhale slowly, move our toes, feel the feeling of the foot in the shoe, feel it, and then hit Lu Ci to inhale deeply and slowly exhale.

Adjust our sitting posture, sit upright in the chair 1 3, back straight, yes, that's it, after sitting upright, inhale deeply again, slowly exhale, inhale more oxygen and energy with each breath, let the qi sink into the dantian, and exhale more exhaust gas and carbon dioxide with each breath.

Yes, inhale deeply, exhale slowly, put one hand on the dantian, and say to the dantian: You are here, I am also here, yes, that's it.

Inhale deeply again, exhale slowly, focus on your waist, and say to your waist: I see you, thank you, I love you.

Inhale deeply again, exhale slowly, focus on your back, and say to your back: I see you, thank you, I love you.

Inhale deeply again, exhale slowly, focus on the spine, make the spine more upright and straight, and at the same time relax and say to the spine: I see you, thank you, I love you.

Inhale deeply, exhale slowly, listen to the beating of the heart, yes, when you hear the beating of the heart, say to the heart: I see you, thank you, I love you.

Inhale deeply again, exhale slowly, focus on your shoulders, feel your shoulders, and say to your shoulders: Dear shoulders, I see you, you have always borne a lot for me, I actually rarely express gratitude to you, I'm sorry, please forgive, thank you, I love you.

Come, inhale deeply again, exhale slowly, shake your neck gently, feel the softness and softness of your neck and say: I'm sorry, I saw you, thank you, I love you.

Inhale deeply again, exhale slowly, feel the muscles of the face, yes, feel the relaxation of the muscles of the face, and say to the muscles of the face: I see you, thank you, I love you.

When you feel the relaxation and stretching of your facial muscles, smile, smile is for the world, but also for yourself, with this smile, look at the ceiling, and say to the ceiling: I see you, thank you, I love you.

Look at the walls around you and say to the walls: I see you, thank you, I love you.

Take a look at our floor, look at its color, touch it lightly with your feet, feel its texture, and say to the floor: I see you, thank you, I love you.

Look at the items in the room, yes, look at them, and in your heart you can greet them: I see you, thank you.

Inhale deeply and exhale slowly; Inhale deeply again and exhale slowly.

Calming breathing relieves emotional tension, and some skills should be mastered when practicingTake a deep breath when you're nervous, put tension and air out of your body, and give yourself a little more confidence and encouragement when you're nervous, which will reduce tension. <>

When we're nervous, we really have to choose to take a deep breathBecause deep breathing can soothe the emotional response that is about to erupt, just inhale through the nose, slowly flow into your abdomen, then to the ribs, and finally exhale through the nose to relieve tension. When we relieve tension, we also have some techniques, such as massaging the temples and forehead, because massaging the temples and forehead when we are tired, the tension will also be relieved. Another way is to relax the muscles and let the relaxation signal reach the brain, so as to relieve the tension in the brain.

The specific method is to tighten the two hands, the arms should also be forced, or even the whole body, tense each muscle for a few minutes or hold on for a longer time, and then relax the muscles and stretch the limbs when you are tired, so that you can relieve the tension, if you are still nervous, repeat this action. <>

In addition to the above two methods, in fact, there is another way to relax tension, that is, we will all have a trace of tension during the exam, and tell ourselves not to be nervous every time, but in fact, it will still be very nervous, but excessive tension will affect the development of things, and moderate tension can improve the score of the exam. So before we enter the exam room, we talk to ourselves and say that everyone is nervous, don't be afraid, so that we may reduce the tension. Nervousness not only appears in ordinary life, but also in our work and study tension, such as encountering a difficult problem in the exam, it is inevitable that we will be nervous, but nervousness may affect the ability to think, but also moderate tension.

If there is a problem at work, we should stop and do something unrelated to work, and then solve the problem at work, so that the tension will be relieved a little. <>

Therefore, there are many ways to calm breathing and relieve emotional tension when practicingIt's not just breathing that relieves tension, but other aspects as well.

Practice breathing in a well-ventilated room. Don't dress too tightly, just sit there or lie there. Close your eyes and inhale deeply and exhale deeply at a soothing pace. That's what works.

When practicing, you must not think about other things in your head, you must empty your mind. This is the only way to have an effect, and in addition, it is necessary to sit up straight so that you can close your eyes and breathe deeply.

First of all, you should practice exhaling and inhaling, and your mood should be stable, through such breathing methods and simple movements, you will be able to master the skills well, and you must take it step by step, not in a hurry.