Technique #2 - Deepstash

Technique #2

  • Breathe in to the count of three 
  • Hold to the count of three
  • Breathe out to the count of three
Repeat three times while telling yourself to relax.

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MORE IDEAS FROM Staying Calm During an Emergency Can Save Lives

Reason for staying calm

When faced with an emergency, you are biologically created to be reactive and to behave in an emotional manner rather than a thoughtful manner.

It is important to have a plan to keep you calm. Practice and rehearse routinely to internalize your plan.

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Close your eyes for one minute and focus your mind on some calming cue, for example, a place that you go to relax... a beach... the mountains... and hold that image three times to the count of three. 

It will reduce your blood pressure and lower your heart rate.

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To reduce stress in the body and immediately relax:

Squeeze and release all the muscles in the body isometrically and simultaneously, three times.

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RELATED IDEA

How it’s done:  Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a count of 6.

It calm the nervous system, increase focus and reduce stress.

When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed.

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Deep Breathing Practice

Deep breathing encourages full oxygen exchange, slows the heartbeat and lowers/stabilizes blood pressure. This is specifically so when we engage our abdomen in our breathing practice.

Steps for Deep Breathing Practice:

  1. Find a quiet, comfortable place to sit or lie down.
  2. Take a normal breath. Then try a deep breath.
  3. Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully.
  4. Now breathe out slowly through your mouth (or your nose, if that feels more natural).

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It’s hard not to get worked up emotionally when you’re in a tense conversation: a disagreement can feel like a threat.

But if your body goes into “fight or flight” mode,  you may lose access to the part of your brain responsible for rational thinking.

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