4. Practice deep breathing
Many therapists and psychologists recommend breathing techniques for reducing anxiety and finding calm. One benefit of deep (diaphragmatic) breathing is a reduction of the presence of cortisol -- the stress hormone -- in the body.
One deep breathing technique that's shown significant promise is known as box breathing . The core of this technique involves taking full breaths and holding for a count of four at each stage of breath. The simple version looks like this: breathe in for four, hold for four, breathe out for four, hold for four and repeat the process.
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Deep breathing exercises
Use deep breathing exercises to relax your body:
- Sit somewhere comfortable with a straight back
- Close your eyes and begin breathing through your nose
- Breathe in for a count of two.
- Hold your breath for a count of one
- Breathe out through your mouth ...
3. Use "box breathing" to reduce stress
The Navy SEALS use a stress reduction method called “box breathing.” All you have to do is inhale for a count of four, hold for a count of four, and exhale for a count of four. It...
Deep-breathing
Deep breathing has a direct calming effect on the nervous system.
- Put your tongue on the roof of your mouth just behind your front teeth.
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- Hold your breath to the count of seven.
- Exhale slowly and audibly t...
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