ANXIETY RELIEF Exercises | 10 Minute Daily Routines

Hello earth citizens. In this video I'll show you a 10-minute routine to do when you have an anxiety attack. When you have an anxiety attack it might seem like there's no cure and nothing to do and it's just overwhelming and you're kind of stuck in that state for a while but actually there's a hack to help your brain calm down. That hack to help your brain scientifically calm down and reduce your brain waves is to control your breathing. When you control your breath you can control your brain waves. When you control your brain waves you can control your breath. So for example when you're angry and agitated how do you breathe? You breathe like this right shallow and fast kind of like when you're in an anxious state like this but when you're deeply calm and relaxed lying down by the tropical ocean how do you breathe? Deep and calm. Deep and long. So like this you can transform your state of mind by altering your breath. So try this exercise when you have an anxiety attack to lower your brain waves. First sit in a comfortable seated posture. If cross-legged is too difficult you could just sit on your chair that's okay but have your feet flat on the floor like this okay and start by making a fist and just gently tap your chest. Tap your chest middle of your chest right here is a big area of stress. Tap your chest like this if you want to focus on your body a little bit better close your eyes and now leave your jaw slightly open so you're not clamping down like this but you're leaving your jaw slightly open like when you fall asleep in the car and you sleep like this like that leave your jaw slightly open like this and breathe up focusing on releasing tension from the middle of your chest let's breathe like this for one minute okay one minute exhale out relax your jaw breathe out through your mouth like you're sighing out one minute focus on your exhale you can let out a little sigh too if that helps you exhale out more focus on your breathing if you want you can travel up and down right here but keep your fist at the center of your chest so no further than your diaphragm from here to here you can tap up and down like this 30 more seconds 15 seconds five three two one now grab both of your hands open them up into open palms and like this tap your lungs so you're tapping your left lung and right lung and as you tap in here gently shake your head side to side and same thing keep your jaw relaxed and exhale out like you're letting out everything that's stuck and making you anxious just breathe focus on your exhale for one minute we will breathe out like this here too if you want to focus on your body a little bit better i suggest closing your eyes when you shake your head side to side focus on the back of your head back of your head is where your brain stem is back of your head right here back of your neck back of your head right there you're shaking that area side to side try to make your exhales long 30 more seconds 15 seconds five four three two one and stop great job brush down the middle of your chest brush down and now please lie down on your stomach lie down on your stomach arms by your side palm facing upward and turn your head to one side it doesn't matter left side or right side that's okay turn your head to one side and completely drop your body weight to the floor and here breathe breathe when you focus on your breathing you can feel your belly rising and falling focus your mind on your belly rising and falling and just breathe exhale breathe same thing keep your jaw open breathe breathe you can sigh out but what's more important is you focus on your exhale exhale exhale let go of all that stressed out anxiety energy from inside breathe we're gonna breathe here for one minute focus on your belly feel your belly rising and falling exhale if you can make your breaths long if not that's okay just breathe naturally feel your body feel your abdomen you'll notice that by pushing down on your stomach area like this your mind will relax much better than if you're lying down straight feel your belly breathing up and down as your brain relaxes you will also feel your breathing getting longer naturally 30 more seconds focus on your exhale release release 15 seconds just keep releasing keep exhaling naturally feel the rise and fall of your abdomen let your body weight drop more and more to the floor relax your shoulders abdomen hips knees ankles all the way down to your feet completely let your body weight go to the floor five more seconds five four three two one great job now turn your body over to your back turn your body over and place your hands on your abdomen relax your whole body especially your shoulders and arms make sure your shoulders and arms are completely relaxed your back hips unclench your hips thighs knees ankles all the way down to your feet and now this will be one last breathing exercise to help you calm down your brainwaves here you're going to breathe into your belly for a count of three so inhale like this you see how my belly inflated now hold it here at the top for three and then exhale out through your mouth watch my belly deflate and then hold it at the bottom four and then you start the breathing sequence again inhale for three hold it for three exhale for three hold it for three like this let's try six breaths this way okay so let's count it together this is your first breath hold it this is three inhale hold it exhale hold it this is four inhale hold it exhale hold it now this is five make sure for these last two breaths you're inflating your belly as much as you can before you hold it deflate as much as you can and hold it okay ready this is number five inhale inflate as much as you can and hold it exhale hold it last one make it a good one hold it inhale hold it exhale hold it breathe great job now everyone turn your body to the left side and sit up please how did you do can you feel your brainwaves calming down as you change your breathing yes this is a hack when you're in an agitated anxious state change your breath and you will change the state of your brainwaves to gain control of your emotional states you did a great job at any point you have an anxiety attack please feel free to re-watch this video or try these exercises again at your own pace at any time that you would like to experience a full one-hour brain education based class please visit a local body and brain yoga studio near you