Breathing is a powerful determinant of our physical state. By using this calm breathing technique, you can slow your breathing down and reduce your general level of anxiety, you may even find it relaxing. With enough practice, it can be applied in stressful situations to help reduce your anxiety so that you can remain in the situation and cope through it. This audio file will guide you through the technique.
Breathing retraining audio (MP3)
The following meditations can be used to take a step back and detach from one’s thoughts. Learn to observe and let go of thoughts, rather than getting caught up in them. With practice you will be able to treat thoughts as “just thoughts” and be less tangled in your mind’s chatter.
Mindfulness of the breath - meditation (MP3)
Watching thoughts - meditation (MP3)
Do you find yourself worrying a lot? Do you have many worries in your head at once? Or do you repeatedly worry throughout the day? You might like to try Worry Time – an app specifically designed to help with a busy mind. Learn to set aside your worries until a later time and get on with your day. You can then deal with them at your convenience and, with enough practice, learn to let go of worries altogether. You can download this free app through the Apple App store.
Breathe helps you reduce the physical symptoms of stress and anxiety by slowing down your breathing and your heart rate with your iPhone or Apple Watch. Research shows that slowing your heart rate can increase feelings of calmness in your body. Using simple visuals, Breathe helps you to control your breath and measures your heart rate in real-time using the camera in your phone. This means that you can actively address the onset of physical stress symptoms such as shortness of breath, increased heart rate and a tightening of the chest.
You can download this free app through the Apple App store.
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