Self Hug & Delt Pointusually
Learning how to support your breath, while supporting the nervous system can be a powerful tool in managing stress and anxiety. One technique that can help modify your breathing pattern is the self-hug technique. This method provides containment, and comfort, and layers in an extra pressure point on the arms that helps initiate a deep breath within your body. Here's how to do it:
- Find the pressure points: Cross your arms and place your hands over the opposite shoulder. Then use your fingers to find tender spots, where a large muscle called the deltoid interts into the arm which is aproximatly the middle of your shoulders from the side, and about 3 inches from the top. The pressure point is located on both arms.
- Apply pressure: Use your fingers (middle finger preferred) to apply pressure to both points. Press a little harder with your fingers, and you'll feel the deep breath initiate almost immediately.
- Hug yourself: Pay attention to the sensation of your arms over your chest and the feeling of a self-hug. Make light circles with your fingers, and you'll feel the deep breath initiate almost immediately, if you haven't already Hold this position and allow the breath to happen.
- Breathe deeply: Hold the hug for about five breaths, and allow your body to relax into this particular spot. If it doesn't feel comfortable, stop right away.
- Repeat as needed: You can repeat this process as many times as you need throughout the day to help regulate your breathing and manage stress and anxiety.
By following these simple steps, you can learn to use the self-hug technique to manage stress and anxiety by regulating your breathing."