How to Relax Your Mind in 1 Min (Easy Breathing Exercise)
This simple and natural breathing exercise, "How to Relax Your Mind", was developed and used by over 150 Soviet and Russian doctors on thousands of patients, with striking success, even in cases of chronic anxiety, depression, addictions and schizophrenia. For most people, this exercise relaxes their mind in about 1-2 minutes. Slower and lighter breathing provides more O2 for the brain cells, producing a positive effect on function of nerve cells.
If you cannot relax your mind, this means that you have less than 25 seconds for the body oxygen test, while the norm is about 40 seconds.
How to relax and clear your mind (breathing exercise instructions)
Relax all your muscles. Focus on your breathing pattern. Instead of taking your usual big inhalation, take a slightly smaller inhalation (only about 5-10% less than you had before) using the diaphragm. Then immediately relax all body muscles. Take another (smaller) inhalation and again completely relax.
With each breath, you need to take a smaller or reduced inhalation (in comparison with your usual breathing pattern) and then completely relax. You will soon experience a slight shortage of air. Your goal is to preserve a mild level of air hunger, while relaxing all muscles. This chart shows the changes from your previous (the black line) to your new breathing pattern (the blue line):
If you are in poor health, your breathing will be frequent during this reduced
breathing exercise and this is ok. This exercise will still help you to relax
and even clear your mind. If you do this exercise correctly, you will
experience these signs:
- Your hands and feet will get warmer quickly (in about 1-2 minutes)
- Your nasal passages will become moister and the nose little colder in about 1 min.
How to have a relaxed mind all the time
If you want to learn how to have relaxed and clear mind all the time, you should improve your brain-O2 content by slowing down your automatic breathing. All you need is to achieve normal breathing (to breathe within the medical norms or to have normal arterial CO2 levels all the time) with about 40 s for the body oxygen test. Note that there are many lifestyle changes that increase brain-O2 content and calm/relax your mind.
Warning. Calcium deficiency can make your brain overexcited 24/7. Learn the methods and ways how to check and correct this nutritional deficiency: Major Nutrients Guide for Body Oxygenation.
Why modern people cannot get a peace of mind
The key physiological causes of anxious minds are in abnormal automatic breathing patterns that reduce brain O2 and CO2 content.
The norm for breathing at rest is 6 L/min, while modern people breathe 2 times more air. Therefore, they suffer from chronic anxiety due to low O2 and CO2 content in the brain. Carbon dioxide, as dozens of studies proved, is a potent sedative and tranquilizer of the nerve cells (see links below). In fact, CO2 is more important than O2 to relax and clear your mind.
|Lifestyle factor:||Body oxygen < 30 s||Body oxygen > 50 s|
|Energy level||Medium, low, or very low||High|
|Desire to exercise||Not strong, but possible||Craving and joy of exercise|
|Intensive exercise with nose breathing||Hard or impossible||Easy and effortless|
|Typical mind states||Confusion, anxiety, depression||Focus, concentration, clarity|
|Craving for coffee, sugar and junk foods||Present||Absent|
|Addictions to smoking, alcohol, and drugs||Possible||Absent|
|Desire to eat raw foods||Weak and rare||Very common and natural|
|Correct posture||Rare and requires efforts||Natural and automatic|
|Sleep||Often of poor quality; > 7 hours||Excellent quality; < 5 hours naturally|
Reference pages: Breathing norms and the DIY body oxygen test:
- Breathing norms: Parameters, graph, and description of the normal breathing pattern
- Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
References: pages about CO2 effect:
- Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs
- The Bohr effect: How and why oxygen is released by red blood cells in body tissues
- Nerve stabilization: Carbon dioxide has powerful calmative and sedative effects on brain neurons and nerve cells
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