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Annie B. Bond

How to Calm Yourself: Simple, Powerful Help

posted by Annie B. Bond Sep 14, 2003 3:13 am
filed under: Spirituality, Exercises, Guidance, Healthy Mind, Self-Help
How to Calm Yourself: Simple, Powerful Help
12 comments

Adapted from The Miracle of the Breath, by Andy Caponigro (New World Library, 2005).

Here is one of the world’s simplest and most effective methods for calming yourself down and making yourself feel stronger. It is based on an ancient Hindu technique that doesn’t need any special equipment–only your hands; you can do it anytime, anywhere.

If you feel anxious, weak, scattered, tense, or out of control, this will help you to feel more solid and grounded. This technique is especially helpful for people with breathing problems, but all of us will feel calmer and stronger when we try it. Annie and Cait were amazed by it. Maybe you will be, too:

1. Sit in a comfortable posture and begin to meditate on your breath. As you meditate, pay attention to how relatively deep or shallow your breathing is, but don’t try to change its movement.

2. Once you’re in touch with the movements of your breath, make a fist with each of your hands by closing your fingers loosely over your thumbs. Then–still watching your breath–squeeze your thumbs firmly with one steady pressure and hold it for a minute or so.

3. As soon as you squeeze your thumbs, your breathing will become markedly deeper and stronger. If you study the changes that take place in your feelings, you’ll discover that along with the new feelings of strength in your breathing, you also feel more solid and grounded in both your mind and your body.

4. The harder you squeeze your thumbs, the deeper your breathing will become and the more solid and strong you’ll feel at every level of being.

5. Release your thumbs and allow your breathing to return to its original state. Once you‘ve released the pressure on your thumbs, notice how relatively weak and shallow your “normal” way of breathing feels compared to the way it felt while you were squeezing your thumbs.

More on Exercises (202 articles available)
More from Annie B. Bond (3248 articles available)

12 comments

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The Miracle of the Breath

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12 comments add your comment
Mary Walsh

Thank you Annie...this works!!!!

lexy m.
  • lexy m. says
  • Jun 20, 2008 8:32 PM

i need help on how to stay calm when my dad yells! when he leaves i punch walls dont let anyone come near me and scream in my pillow. we dont get along what so ever!..plz help

Jim H.
  • Jim H. says
  • Jun 1, 2008 8:50 AM

Oh sorry about putting loads of comments didn't realise.

Jim H.
  • Jim H. says
  • Jun 1, 2008 8:49 AM

Thanks. This really helped me. I used to worry alot but know I feel much better.
Thank you.

Jim H.
  • Jim H. says
  • Jun 1, 2008 8:48 AM

Thanks alot whoever you are it really helped because I basically get worried all the time but this seems to be reaslly effective. Thanks!

Jim H.
  • Jim H. says
  • Jun 1, 2008 8:48 AM

Thanks alot whoever you are it really helped because I basically get worried all the time but this seems to be reaslly effective. Thanks!

Jim H.
  • Jim H. says
  • Jun 1, 2008 8:48 AM

Thanks alot whoever you are it really helped because I basically get worried all the time but this seems to be reaslly effective. Thanks!

Logan N.

I need help to relax because i just switched highschools and already i have an OSS i need help with what to do when a teacher irritates me or a peer please help.

Lulzim Gashi

I need some advises on how to remove bad thoughts, as I am scared almost most of the time, from the death, heart, brain, high blood pressure or sometimes of any desease as if something is going to happen to me. Xim

Lulzim Gashi

I need some advises on how to remove bad thoughts, as I am scared almost most of the time, from the death, heart, brain, high blood pressure or sometimes of any desease as if something is going to happen to me. Xim

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Adapted from The Miracle of the Breath, by Andy Caponigro (New World Library, 2005). Copyright (c) 2005 by Andy Caponigro. Reprinted by permission of New World Library.

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