In stressful situations, we breathe too shallowly and too fast. Our heart rate is high. And our body can no longer react to healing stimuli. around in Business-hustle and bustle healthy to stay, we must learn to consciously control our breathing rate.

Anti-stress training: From tension to relaxation in 8 steps

Why stress is not an enemy

Even if we sometimes feel that way, we can Stress don't see it as an enemy. It enables us to deal with our environment physically and psychologically. We learn what we can do in certain stressful situations to cope with them. Stress as a stimulator is always initially a eustress.

It becomes problematic when, due to a disturbance in our physical and/or psychological output, verbal attacks, emotions (Anger, resentment, aggression and above all Anxiety in all variations) or come to the limits of our resilience due to permanent and long-term stress at work or in the family. Only then does distress build up.

In 8 steps from tension to relaxation

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Whether stress is positive or negative we can influence the effects on the body just as little as the consequences. The increase in mental and physical illnesses or psychosomatic false reactions should prompt us to return to natural rhythms - for example in breathing. This is easier to do in eight steps:

1. From tension to relaxation

Nothing encourages that Energy and the flow of energy stronger than relaxation. The simple rule is that tension (shallow breathing, increase in heart rate) puts us on alert and ready to perform, whereas relaxation (deeper breathing and reduction in heart rate) provides energy and increases the energies necessary for a healing response. The simplest way to achieve this is abdominal breathing: Lay the Hand on the stomach, e.g. B. on the stomach and consciously breathe into the abdomen and make sure that you do not breathe with the chest.

2. Breathe in and out deeply

Try to consciously breathe slower and never forget that the prerequisite for a deep breath is always to have exhaled first. It is very helpful when exhaling easy to purse the lips to a certain resistance to generate against which you exhale. Be aware that each of us has an individual breathing rate, in any situation. Find out for yourself up to which limit the reduction and depth of breathing is still comfortable for you and you then maintain exactly this breathing rate during the stressful situation in everyday life.

3. Feel the energy

Consciously indulge in the feeling of relaxation that will surely come about if you observe points 1 and 2. Let this feeling of relaxation and the sensations that arise with it, such as e.g. B. a feeling of warmth, the visualization of light or whatever you may be feeling. Feel the energy that appears out of nowhere and allow this energy to increase. Even if you have nothing feel, this is in Order. Allowing is important, not wanting or forcing.

4. Accept and visualize the problem

Become aware of your body and also accept your complaints. Accept them as a part of yourself. Visualize that Problemthat's important to you right now, who you're fighting with right now Channel yours Attention for example on the People or the situation that triggers this problem, in the case of physical pain on the organ or tissue that causes it.

5. Allow sensations

Consciously direct the newly created energy like a river to the appropriate area and allow what you feel. With one it can be the sensation of warmth, with the other a flood of light. Yet another experiences a sense of relaxation and peace. Also allow it if the symptoms increase briefly, if you feel unwell or in pain. If you keep flowing your energy right there, you will quickly notice how this dissolves.

6. Direct the flow of energy

Coordinate your breathing activity with the flow of these energies and feel how this energy flow concentrates more and more and how these energies also flow into you from outside like a central energy flow. Begin to concentrate on this flow of energy like on a light guide and on how this energy flows via the light guide directly to the corresponding organ or tissue, your body and / or your mind and soul.

7. Boost energy

Perceive more and more how this energy penetrates into you from the outside and you will quickly notice that the strongest point of influence is working precisely from above, from the top of the skull. Focus on this and let it happen. Just concentrate on breathing and the flow of this energy to the affected areas, physically and mentally.

8. Perceive messages

Keep your focus on what you are feeling. Even if your thoughts wander, let them in and come back. Perhaps you see images and perceive visions, perhaps you hear something, perhaps you suddenly acquire certainties or notice changes in your emotional life. Take note of these messages and make a note of them to reconsider later. Your body communicates with you in a dynamic process.

Conclusion: breathing makes you happy!

All humanities agree that a life of happiness, Satisfaction and balance is only possible when giving and taking are in harmony. Nowhere is this symbol more evident than in breathing and heart activity: we take a deep breath before we do anything, and we let our breath out when we relax. It is as if we are bringing the energy within us - both to be active and to regenerate.

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