- Updated on April 16, 2020
By Dr. Artour Rakhimov, Alternative Health Educator and Author
This natural and simple breathing meditation remedy helps to calm nerves fast or in 1-2 minutes. Dozens of my breathing students testified about this “side effect” of breathing exercises. Why does it work? This meditation breathing pacifies nervous cells in the brain providing more oxygen and carbon dioxide. The technique is similar to some ancient meditation methods. It is possible that this exact exercise was a part of common meditative techniques used many centuries ago. For a detailed analysis of 5 most ancient meditation techniques (they were all breathing exercises!), see mindful meditation.
Whatever the explanations related to the past, this simple home remedy was developed and used by over 160 Russian doctors in 1000’s of their patients. It is unlikely that the creators of this breathing method knew or used ancient sources. The method has been used, with striking success, on people with anger, PTSD (post-traumatic stress disorder), chronic anxiety, depression, and schizophrenia. This home remedy calms your nerves in about 1 (maximum 2) minutes even if you are really angry.
How to calm your nerves (breathing remedy instructions)
As most anxiety calming methods suggest, relax all your body muscles. Since one of the key factors of anxiety and agitation is hyperventilation, focus on your current breathing pattern for several natural breaths. You will notice that your breathing is deep, heavy and fast in comparison with normal breathing at rest. Next, instead of taking your usual (big or deep) inhalation, you need to take a slightly smaller inhalation (which is only about 5-10% less than you had before this exercise). Note that you need to make this inhalation through the nose and using the diaphragm. Then, in cases of anxiety and nervousness, people exhale too fast and forcefully. But, during this exercise, in order to exhale, just immediately relax all muscles after the inhalation since exhalations must be passive. Then take another (small or short) inhalation and again completely relax to exhale.
You will soon experience a slight air hunger or shortage of air. Your goal is to preserve a mild level of air hunger while relaxing all body muscles. This chart shows the changes from your previous breath pattern (hyperventilation) to your new breathing pattern in order to calm nerves and remain calm:
If you are in a poor health state with low brain O2 content, your breathing will be frequent during this reduced breathing exercise and this is ok. This exercise will still help you to become calmer, often in 30-40 seconds. If you do this exercise correctly, you will likely experience a warm sensation in your hands and feet.
How to be calm all the time
If you want to learn how to be calm all the time, you should improve your brain-O2 content by slowing down your unconscious breathing based on chronic hyperventilation and getting up to about 40 s for the body-oxygen test.
Warning. Calcium deficiency can make your nerves overexcited 24/7. You can learn the ways how to correct this nutritional deficiency: Major Nutrients Guide for Body Oxygenation.
Why modern people cannot have calmed nerve cells naturally
The key physiological causes of overexcited nerves are in 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 (see graphs, tables, and charts on the Homepage). People breathe faster and deeper than people living 80-100 years ago, or they are in the state of chronic hyperventilation. Therefore, it is common to suffer from chronic or sporadic anxiety due to reduced O2 and CO2 contents in the brain. This statistic about overbreathing in modern people also explains how and why this natural home remedy is so effective in calming nerves naturally and within 1-2 minutes.
Right down below, you discover details related to the link between mindsets and results for a simple DIY body oxygen test in seconds. There is also a lifestyle Table below that summarizes shocking changes in health that I commonly see in my breathing students.
Less than 20 s – nerves can be very tense
20-30 s – tense nerves are possible
30-50 s – tense nerves are still possible
Over 60 s – cool like a cucumber.
Natural lifestyle choices before and after breathing retraining
|Body oxygen < 30 s
|Body oxygen > 50 s
|Medium, low, or very low
|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 sugar and junk foods
|Addictions to smoking, alcohol, and drugs
|Desire to eat raw foods
|Weak and rare
|Very common and natural
|Rare and requires efforts
|Natural and automatic
|Often of poor quality; > 7 hours
|Excellent quality; < 5 hours naturally
– Anxiety and breathing
– Effects and causes of stress: overbreathing
– Calmative effects of CO2 on brain cells
– How to relax one’s mind
– Learn relaxed diaphragmatic breathing
– Treat anxiety attacks (instructions) (Artour’s YouTube video)
– Get rid of anxiety and have a calmed mind (Artour’s YouTube video).