Turning on the parasympathetic nervous system, Instant Stress Reduction Technique


Extended Exhalation

Your sympathetic nervous system is your flight or fight mechanism which pumps out adrenaline, raises your heart beat and releases stress hormones. For certain tasks this is an essential mechanism, but if it goes on for too long it can lead to chronic stress and disease.

A special Ayurvedic breathing exercise known as pranayama also known as the extended exhalation, switches off the stress response in the body and puts you into a rest and recuperation mode, by turning on the parasympathetic nervous system.

Here is a study that support this.

By doing this simple breathing exercise you will create a relaxation response throughout your body.

  1. Sit in an upright posture, preferably in which your back feels supported.
  2. Ensure you have a clock near you that you can hear ticking.
  3. Breathe out and then breathe in for the count of four seconds.
  4. Immediately begin to breathe out and continue breathing out for the count of 6 seconds.
  5. See if you can hold your breath out for the count of 2 seconds.

Continue this for about two weeks and then increase the exhalation by two – so that you are breathing our for eight seconds.

Continue this practice for a few more weeks, doing it at least twice daily for two minutes at a time.

Then check your breathing one morning and you’ll find the exhalation has begun to increase by just one or two counts – you will know you are on your way to full breathing and your body is drinking up that oxygen.

Self Hypnosis Using Mantras

This interesting study showed how self hypnosis can reduce anxiety and help people de-stress during exam time.

Studies have shown promising results with children too:

This report assessed outcomes of hypnotherapeutic interventions for 505 children and adolescents seen by four pediatricians over a period of one year and followed from four months to two years. Presenting problems included enuresis, acute pain, chronic pain, asthma, habit disorders, obesity, encopresis, and anxiety. Using strict criteria for determination of problem resolution (e.g., all beds dry) and recognizing that some conditions were intrinsically chronic, the authors found that 51% of these children and adolescents achieved complete resolution of the presenting problem; an additional 32% achieved significant improvement, 9% showed initial or some improvement; and 7% demonstrated no apparent change or improvement.

My Simple Self Hypnosis Technique

When I was very sick with an auto-immune condition I discovered a book by Dr Joseph Murphy called the Power Of Your Subconscious Mind that is filled with remarkable stories of people who managed to solve health issues by repeating specific mantras he calls ‘Scientific Prayers’

I found great relief from using these special mantras and still use them to this day as part of my daily practice.

The book was written in the 1940s, but in more modern terms this technique can also be likened as a form self hypnosis.

A Theory Of How Self Hypnosis Works

If you imagine that your inner mind (also known as subconscious or other than conscious mind) is like a hard disk of your computer.

Under stress it can receive ‘bad programs’ that clutter up its normal function with poor instructions that can lead to a lack of abundance, poor relationships and even chronic disease and pain.

I know that you want more freedom, happiness and peace in your life and so this simple daily exercise can help you reduce stress, and can make you feel more confident and happier.

According to world renowned hypnotherapists like Paul McKenna and Marisa Peer, using your conscious mind you can actually talk to your inner mind and rewrite these bad software programs.

If your subconscious ‘hard disk’ gets corrupted by being constantly under stress or frequently bombarded by negative influences, you can correct it by repeating special hypnotic mantras while in the alpha brainwave state.

The alpha brainwave state is your most natural state of mind and is associated with relaxation, peak performance and heightened creativity.

Here is a simple method you can use to reprogram your subconscious hard disk and boost your alpha brainwaves.

Step 1:

Select a high quality meditation audio session that takes you into a deep alpha brainwave state where your subconscious is most susceptible to reprogramming.

You can find the perfect brainwave entrainment audio technology for this here.

Step 2:

Sit or lie in a comfortable position with your eyes closed.

In your bed right before you go to sleep is the best time as this time is the easiest to flow into an alpha brainwave state.

Step 3:

Play the audio session, preferably listening through headphones.

Turn off any other distractions such as the TV, computer or radio.

Step 4:

While listening to the audio session, breath in deeply for 4 seconds.

Step 5:

Now say the mantra slowly (take around 7 seconds to say it)

“I am whole, perfect, strong, loving, harmonious and happy”

Breathe out for the duration of the mantra while you say it with conviction in your mind.

Step 6:

Repeat the process again for at least 7 minutes.

So breathe in for 4, then say mantra on out breathe for 7, then repeat.

This simple breathing exercise floods the your cells with vital oxygen and initiates a relaxation effect throughout your body, helping you to protect yourself against the harmful effects of stress.

Step 7:

For next 7 minutes visualize yourself healthy, happy and vibrant.

Really clearly picture yourself in full health, free to do all the things you always wanted to do.

Imagine the scene in great detail.

What would you be wearing?

What would you be doing?

Who would you be doing it with?

Have fun and really try to bring up the emotions of what it would be like to be free, happy and healthy.

You can then keep repeating the mantra and the visualizations or just fall into a nice relaxed deep sleep full of wonderful dreams.

I developed this new method of brainwave entrainment called Trypnaural, that works 3x faster than binaural beats, after using it to support my recovery from a chronic stress related illness.

I have since helped 1000s of people worldwide with my stress reducing music and techniques.

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