Reduce Anxiety And Stress In Real Time

Within this short course you will discover 3 great breathing techniques & the science behind them that can bring calmness to you in real time. This means that if you are feeling stressed or anxious there's no need to disengage from whatever you are doing, you can just carry on. Many situations can stress us out from presentations to plane travel to MRI machines, exams to first dates and more. So, learning breathing techniques to calm our nervous system can save us from unnecessary anxiety. Wherever you are, you can simply change the pattern of your breathing and immediately begin the process of reducing stress and anxiety.

There are dozens of breathing techniques & patterns that can help reduce stress and anxiety but here I offer my top 3 which are popular and effective with my clients. These are 7/11 breathing, bee breathing … my personal favourite…… and the physiological sigh. I describe the science behind each one and citations where appropriate and urge you to try all 3 because the proof is in the pudding!

Lección 1: 7/11 Breathing- An Awesome Golden Nugget

This simple breathing practice can be done anywhere at anytime and it quickly stabilises the nervous system. It's been described as 'an awesome golden nugget' for its simplicity and effectiveness and was devised centuries ago. Our ancestors discovered that the key to calming the mind and body is longer exhalations. So get ready to move your nervous system into a calm state rather than a state which is ready to react to any perceived threat. Enjoy!

Lección 2: A Soothing Practice To Calm The Mind & Decrease Stress On The Heart

Slow your mind and calm your central nervous system with this soothing breathing exercise. It works particularly well when your mind is in overload. This practice works by blocking out the senses of sight and sound and creating an internal vibration by humming. Humming is significant in decreasing stress on the heart and vascular system. Once you have learned the approach through this audio try it yourself for 2 minutes each time you practice.

Lección 3: The Physiological Sigh

The “physiological sigh” is an example of a bottom-up stress management technique that can be used acutely to reduce stress or anxiety. In this short lesson you will learn to sigh consciously. The next time you’re feeling stressed or anxious, practice a conscious physiological sigh and allow your body and mind to let go with the exhale.

Reviews

Easy to use breathing techniques to reduce stress in the moment that work! Thank you!

Very concise but helpful. 3 easy methods to help your breathing so you reduce stress, well explained.

Great breathing techniques explained and backed by neuroscience

A great tool in my toolbox for quickly reducing anxiety in real time!

I found this course very helpful especially as I feel I’m challenged with the breath. I’m grateful to having these three breathing methods in my tool box. Thank you🙏🏻

I knew all of these breathing techniques already, but there were small morsels of info that I found helpful with each session. Short, very accessible- a great reminder to practice daily. Thank you!

Short, simple and direct, but wonderfully useful breathing techniques to reduce stress and anxiety. I use a combination of one or all 3 techniques daily. I highly recommend you check this amazing course out, it’s been life altering for me.

Thank you for this course, short but very concrete and useful. 🙏

I found all 3 breathing techniques helpful. 7-11, bee breathing and the double in breath followed by the long exhale. I will incorporate these into my practice. Thank you.

I loved this course and am very grateful that I found it. It is amazing how much it helps with anxiety to be able to calm down with breathing. It is great that these techniques are simple. I really liked teacher’s knowledgeable and professional style and that the theory behind all the breathing patterns was explained. My warmest thank you for sharing your wisdom ❤️

Loved the info and these new tools. I love listening to your voice too Hilary

Succinct, informative, calm, and compassionate delivery for science-based techniques! Highly effective. Loved it! Thank you. 🙏🏼💖

Thanks Hillary. Loved the clarity of your instructions and reference to your resources. 🙏💚

These three simple techniques are very effective. Thank you for sharing. I appreciate the short three day course as well--easy to fit into a busy life. 🙂

3 strategies that are really helpful ,I will be sharing this with family and friends who suffer also .thank you