Breathing Exercises

You can calm yourself by consciously controlling your breathing. Try one of these exercises:

Exhalation breathing

This slows your breathing to help calm you down.

1. Lie on your back with your arms at your sides.
2. As you begin to breathe in, raise your arms towards the ceiling (elbows bent). Move your arms all the way up and over your head to the floor as you inhale.
3. Reverse the order: breathe out (exhale) slowly and smoothly as you return your arms to your sides. * After you have done this several times slowly inhale and exhale without moving your arms. You can do this exercise for ten minutes or longer -- it's up to you.

Deep Breathing

Breathing can be done anytime, anywhere. Deep breathing provides extra oxygen to the blood and causes the body to release endorphins, which are naturally occurring hormones that re-energize and promote relaxation.

1. Slowly inhale through your nose, expanding your abdomen before allowing air to fill your lungs.
2. Reverse the process as you exhale. Do this exercise for three to five minutes whenever you feel tense.

At least once each day, take ten deep breaths. Breathe in the following manner: Inhale for five seconds, starting the breath deep in your abdomen with your diaphragm. Now hold that breath for the count of twenty seconds to help it fully oxygenate your blood and activate your lymphatic system. Lastly, breathe out for a count of ten seconds.