This is a relaxation tip by purposely taking slow, deep breaths. By practicing regularly, it provides both immediate and long-term relief from stress and anxiety.
During periods of anxiety your body triggers a stress response, your breathing becomes rapid and shallow, muscles tense and your heart rate increases. The opposite of that response is the relaxation response. Your breathing becomes slower and deeper, then the symptoms of anxiety fade away. The more you practice this response the better you will be able to handle your anxiety and stress.
Sit in a comfortable position and close your eyes. While you are learning this try placing a hand on your stomach. If you breathe deeply enough, you will notice the rising and falling with each inhalation and exhalation.
A. Inhale- Breathe in slowly through your nose for 5 seconds
B. Pause- Hold the air in your lungs for 5 seconds
C. Exhale- Breathe out slowly through your mouth for 7 seconds
(pretend you are blowing through a straw, to slow your exhalation)
D. Repeat- Practice for at least 3 minutes, but preferably 5 to 10 minutes
IF this does not work:
Slow Down, the most common mistake is breathing too fast. Time the steps in your head, counting slowly as you do so.
When counting out your breaths, it takes your mind off the source of your anxiety. If you catch your mind wandering, return your focus to counting.
The times used for each step can be lengthened or decreased. Lengthen the time if it feels natural to do so, and, decrease the time if you feel discomfort.