/dep/ - Depression

>>303398
>Box breathing/ four square breathing and tri breathing
Something common to many initiation and books on societies and magical lodges is breathwork. One of the most common techniques is box breathing and variations of it with visualizations or movements and concentrations similar to tai chi chi kung (or more scientifically, they can be somatic exercises).
I don't have to explain much, picrel explain it.
you can change the times and second, just try yourself.
>Why?
It focuses the mind and relaxes the body. Nervous people are naturally in a state of poor breathing in some situations same with sad people. It takes time to master, but everything can be achieved with repetition.

>>303398
>Tatrak or Kasina or Wall gazing and eye exercizes or use any item
>Kasina
Many people are familiar with Buddhist meditation techniques, the most famous and popular being anapasanti and vippasana. Breathing and purifying the mind. The problem is that the original Buddhist techniques also included one that was eventually ignored by the vippasana and mindfulness movement. Kasina makes use of pure colored discs that you focus your gaze on and exercise your concentration.
The idea is to absorb (or rather, burn your retinas as if you were looking at a bright light) and see the opposite color of the disc in your eyes. This technique is a meditation technique, and keeping your eyes still is very relaxing.
use a smart posture, mid lotus, dyana or any you want that is safe for you.
>Tatrak
Similar to kasina, but you look at a candle in the dark. The direction from which you look at it changes, but it is practically the same as kasina
>Zen Wall gazing
Zen buddhist use this technique, just gaze a wall or a point in a wall
>Eye exercizes
There are many eye exercises with routines that promote relaxation. Looking to the left for a while is one way to exercise the vagus nerve.
>use any item
The jewish cabalist of today use a technique that gaze a jewish letter similar to these meditation-magick techniques for training visualization an concentration. some chaoist and post-moder magician use sigils to focus the mind, same method.
You can use any item, from a toy to a point in a wall or anything.
>Also
Just remember to sit in a comfortable position, that you can blink, and that eventually your eyes will water and you will be able to go longer without blinking. Don't strain your eyes and take breaks. If your head hurts, stop for a while. you can combine it with breathwork.

>>303398
>Metta
The practice of metta is never taught properly for westerns, and yes, it's sound so cringe.
Get into a comfortable position, close your eyes, relax using one of the many techniques I am going to teach you, concentrate, and start repeating beautiful phrases to yourself in cycles, such as:
>May I be healthy.
>May I be love.
>May I be peaceful.
>May I be happy.
But that's it not all (and yes, you can use any best whises phrases)
>why?
You need to focus in Vowels, how? just sing with a low voice or mid the vowels and extend it from A E I O U like a gregorian chant or monk chants. you can move your body while singins like a stims or a somatic exercize (jews do something similar to this called shuckling)
>Metta to others
the same but change the objetive of best wishes to others that you like, dont know, hate… from family, friends or political groups or normies. if you hate all just try with animals.
if you have aversion for yourself and hate you or feel cringe, just try another thing.
>Also
You can place your hand on your heart to feel the warmth of your chest and your heartbeat, and another on your stomach if you want to feel your stomach as you breathe.
The best time to do this is in the morning and before bed because we are more suggestible then.
You can extend the practice to objects, such as when you wash the dishes, you give them a blessing in your mind, such as (may those who use this dish have a nice day), or when you walk down the street wishing others well in a low voice or in your mind.

>>303398
>Mantra silence concentration and relaxation
Take any mantra or make one up, even a silly one. Even a famous one, even if you don't know the meaning in Sanskrit or how to pronounce it correctly, like the Tibetan mantra om mani peme um.
just repeat fast and trying to find relaxation and as time pass just try to find the silence in the mantra
like this
>Om mani peme um (repeat a lot fast)
>Om mani peme um (keep doing)
>om mani peme um (keep repeating and you're going to do it more slowly just by tiredness)
>Om……..mani………peme……um (you now start to feel the silence)
>Om…….
>…. (absolute silence)
as time passes the mantra go away and you going to find the silence, this aquiet the mind and stop the internal monologue that arouses the mind. you can meditate, do breathwork or do any activity after this.
>also
you can use any mantra, like banana-split-banana-split eco-eco-lol-lol or wathever you want that sound fun or make sense or sound smart to you, even just silence-silence-relax-relax (this turn around into a hypnosis technique)
this is a buddhist practice, not the typical mantra focus of a yoga school but still useful.

>>303398
>Vagus nerve stimulation
Vagus nerve stimulation is used in many therapies and even in meditation and magic techniques. There are several ways to stimulate it.
>Directly with your hands touching the nerves or massages
cardiologists do this, as well as using technology-tools-gadgetz to stimulate the nerve directly.
>Somatic exercises or body movements
somatic exercises or even cardio exercises
>Moving your eyes to the left for a while
1 minute or a little more would be enough
>Breathing
box breathing stimulates the vagus nerve, a lot of techniques of breathwork do it.
Tibetan Buddhists, thanks to visualization techniques, suggestion, low-oxygen breathing, and ideas of the subtle body with visualization, achieve high temperatures, in which they exercise the vagus nerve. And yes, the Wim Hof method uses this, but the truth is that it is not relevant to the topic. I only mention the Tummo or Wim Hof techique if you're curious.

>>303402
I Forget this, the practice of metta singing vowels stimulates the vagus nerve, just as normal singing does.

>>303398
>Somatic exercises
Surely more than once you've seen Chinese people and strange folks doing woo-woo New Age stuff or tai chi. Science already knows that these things are relaxing, but it's not necessary to believe in their energies (although they sometimes see it as a form of breathing, hypnosis, or even a form of subtle body training beliefs).
There are exercises focused on relaxation without the need for those primitive beliefs (which I respect). They are called somatic exercises. People with autism sometimes do these movements unconsciously as the so called for them stims, and they are very relaxing and low cortisol and anxiety.
>Also
Here is a video for you to try them out.
https://www.youtube.com/shorts/LXklv3el1jw
Even relaxing your body standing at home and moving your arms as if you were a child playing or balancing on your feet is a form of somatic exercise.
https://www.youtube.com/watch?v=i3MoE6JdlsQ
For example, I just lie down and bring my legs together and move them from left to right for a while. It's quite relaxing, similar to rocking in a chair.

>>303398
>Sunbath
This star in the space give us Vitamin D, Vitamin D helps with sleep and metabolism, and even the heat caused by being in the sun for a few minutes relaxes the muscles and helps you sleep.
The best thing you can do if you wake up early is to sunbathe between 6:00 and 10:00 a.m. (after thats hours, the sun gets stronger and UV rays increase). I recommend sunbathing with 50% of your body exposed to sunlight, so take off your shirt and stay in the sun for just 10 or 15 minutes and that's enough.
Even looking at the sun out of the corner of your eye increases your perception of color and slightly improves your mood.
>Touch grass
Touch the grass with your feet for a while. Don't ask what it does, best find out for yourself.
>sky and clouds gazing
gaze the clouds and the sky is incredible relaxing, tibetan buddhist do this for some meditation techniques and rituals.
>sky night and stars gazing
just watch the night sky sometimes, it's mesmerizing. the moon is beatiful.

>>303398
>The stupid question
Many times it has happened to me that I don't know what the hell is wrong with me, and the first thing that comes to mind is that I am a shit, i feeling bad, sad, I have depressive or suicidal thoughts, and that I am a bundle of nerves and i hate myself and i a loser.
but…
Some of the books I have read about relaxation and other topics use something basic that makes sense. just a self question that sound cringe.
>I need something now?, or am I lacking in some physiological need right now?
It sounds absurdly stupid, but with this you sometimes come to the conclusion that i just needed to drink more water, go to the bathroom, get away from a certain crowd of people, fix clothes or try more smart clothes or do something or sleep more.
And what happens to those dangerous feelings caused by anxiety and hate and sadness? They go away or fade away.

>>303398
>More breathwork or breath techniques
There's a lot of breath techniques
But if I had to give you some advice, when you have a panic attack or feel very nervous, hold your breath.
If you want to try something, try breathing only through your nose for a while, placing your tongue on the roof of your mouth and relaxing your jaw (this is common for all meditation techniques)
>Also
you can breathe through your nose and mouth and exhale in the same way at the same time through your nose and mouth. it feels different.
A well-known technique is to inhale and exhale while saying MUUUU or OMMM, followed by an affirmation with your body leaning forward while saying aham. You may even smile unconsciously after doing this because it sounds silly.