What are some different types of breathing methods I can try for managing anxiety? I'd like to hear about 3 different types.
system
chintaa ke prabandhan ke liye kuch alag -alag prakaar ke saans lene ke tareeke kya hai?main 3 alag -alag prakaaron ke bare main sunanaa chahta hum.
user
zarur!main aapako chintaa ko prabandhit karne main madad karne ke liye 3 alag -alag prakaar kii shwaas takanic de saktaa hum.ve is prakaar hai:

1. box shwaas ek mahaan takanic he jisamen 4 second ke liye saans lenaa shaamil he, 4 second ke liye apni saans rokkar, 4 second ke liye saans lenaa, or 4 second ke liye apni saans rokna.is chakra ko tab jitani baar aap chahen utani baar doharaaya jaataa he.aap prayek saans lene ke samay kii maatra ko bhi badha sakate hai yaa kam kar sakate hai.
2. samaan shwaas ek aisi takanic he jisamen ek nishchit samay ke liye saans lenaa or samay kii usee avadhi ke liye saans lenaa shaamil he.jaise -jaise aap aage badhate hai, aap us samay kii avadhi badha sakate hai jab aap saans lete hai or saans chhodte hai.
3. diaframic shwaas ek aisi takanic he jisamen aapaki chaati ke vipareet aapke diafram kaa vistaar karke saans lenaa shaamil he.aap is takanic ko apane pet par or ek ko apni chaati par ek haath rakhkar, apni naak ke madhyam se saans lete hue apane pet main saans lene or phir munh se baahar nikalne par dhyaan kendrit kar sakate hai.

in shwaas takneekon kii koshish karen or dekhen ki chintaa ko prabandhit karne ke liye koun se log aapke liye sabase acha kaam karte hai.
assistant
<|system|>
</s>
<|user|>
chintaa ke prabandhan ke liye kuch alag -alag prakaar ke saans lene ke tareeke kya hai?main 3 alag -alag prakaaron ke bare main sunanaa chahta hum.</s>
<|assistant|>
zarur!main aapako chintaa ko prabandhit karne main madad karne ke liye 3 alag -alag prakaar kii shwaas takanic de saktaa hum.ve is prakaar hai:

1. box shwaas ek mahaan takanic he jisamen 4 second ke liye saans lenaa shaamil he, 4 second ke liye apni saans rokkar, 4 second ke liye saans lenaa, or 4 second ke liye apni saans rokna.is chakra ko tab jitani baar aap chahen utani baar doharaaya jaataa he.aap prayek saans lene ke samay kii maatra ko bhi badha sakate hai yaa kam kar sakate hai.
2. samaan shwaas ek aisi takanic he jisamen ek nishchit samay ke liye saans lenaa or samay kii usee avadhi ke liye saans lenaa shaamil he.jaise -jaise aap aage badhate hai, aap us samay kii avadhi badha sakate hai jab aap saans lete hai or saans chhodte hai.
3. diaframic shwaas ek aisi takanic he jisamen aapaki chaati ke vipareet aapke diafram kaa vistaar karke saans lenaa shaamil he.aap is takanic ko apane pet par or ek ko apni chaati par ek haath rakhkar, apni naak ke madhyam se saans lete hue apane pet main saans lene or phir munh se baahar nikalne par dhyaan kendrit kar sakate hai.

in shwaas takneekon kii koshish karen or dekhen ki chintaa ko prabandhit karne ke liye koun se log aapke liye sabase acha kaam karte hai.</s>
