“100 years ago, Samurai(s) used it before a deadly battle. If it worked facing death, it works before meeting with your boss.”
For as extreme as it sounds, a bad bout of anxiety can often feel like your own world caving in on you. And info-creator Kapirath Raina, has an interesting technique rooted in Japanese tradition that may just emerge as your fix. He refers to a Stanford University report which suggests that an 80% drop in cortisol was noted in 3 minutes coupled with a pulse decrease by 20 beats. Not just this, blood pressure stabilisation was also noticed. Follow the directions below.
Step 1: Box Breathing
The rule of thumb to follow here is 4-4-4-4. Inhale through the nose for 4 seconds, hard enough for the tongue to touch the palate. Now hold this breath for 4 seconds, feeling the tension in your abdomen. Next, exhale for 4 seconds, this time through the mouth. Finally, purse your lips and pause for 4 seconds, but with complete relaxation – and this is important. You may have heard of box breathing before on account of being a widely used breathing technique. But what most people miss out on, is the tongue and lip positioning which is what activates the vagus nerve.
Step 2: Hara Point
Begin by placing three fingers below your navel and press with medium force. Hold this as you breathe. The body holds a cluster of vagus nerve endings here. Raina explains it as the body’s ‘turn off panic’ button.
Step 3: Gaze into Nowhere
This is separate from meditation. You aren’t supposed to close your eyes for this step as engaging your vision, but softly, amplifies internal dialogue. Raina adds that the amygdala or the fear centre, shuts down when eyes don’t focus on danger.
Point to note
Raina asks anyone turning to this technique to jump into it as soon as the anxiety spikes. It’s best to catch your cortisol before it spikes. For turning it into a daily practice, do it first thing in the morning before waking up. Before going to bed is also a prudent time, as are moments through the day where you find yourself entering tense situations such as meetings, or after you’ve had a conflict.
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Disclaimer: This content is for informational purposes only and is not medical advice. The effects of the ‘Shin-Kokyu’ technique may vary. Consult a healthcare professional if dealing with sustained anxiety.
