So its official, you are feeling stressed, now what? Whether you are feeling momentarily overwhelmed or if you are prone to stress related panic attacks you can take control of your state of mind by learning and utilizing a simple breathing exercise. This breathing exercise is one of the quickest and most effective ways to reduce stress, curtail a panic attack or just relax for the night.
Practicing a deep breathing exercise can be both calming and energizing. Reducing your level of stress via controlled breathing has been shone to clear confusion, induce healthy sleep and even aid in the digestive process. Its easy and you can do it nearly anywhere at any time. This exercise is the best and easiest tool I know for managing stress.
- Sit up straight or lie flat on something firm but comfortable.
- Slowly exhale through your mouth for a count of eight, making sure to empty both your upper lung (shoulder area) and your lower lung (stomach area).
- Close your mouth and inhale through your nose to a count of eight, refilling both your upper and lower lung.
- Hold your breath for a count of six.
- Exhale again through your mouth to a count of eight.
- Repeat three times.
Practice this breathing exercise twice a day. You can repeat the whole sequence whenever you begin to feel overwhelmed, but don't do more than four breaths at one time. Slowing down your breathing will help keep you from hyperventilating but be aware of your body and stop if you begin to feel light headed.
This technique has been successfully used by people who have been plagued with serious panic disorders as well as by public speakers who get the jitters before addressing an audience. Try it, it works.
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