You can relax.
Deep breathing is a great tool when you are in the middle of a panic attack or you are about to do something like public speaking, meeting with your boss or any other anxiety provoking activity. It helps you center yourself and focus. At first you are just focusing on your breathing, so you are redirecting your brain away from the stressful situation. The more you breathe deeply your body begins to relax and reset its natural rhythm. Your blood pressure and heart will regulate and you will begin to feel an overall sense of well being.
Deep breathing can also be helpful when you are angry and frustrated. It helps you to pause and gather your thoughts before responding in a way that may be harmful or inappropriate. Anger raises your heart rate as well as your blood pressure and when you are angry you are not as adept at problem solving. Deep breathing helps to redirect your brain so you are more able to problem solve and it helps to regulate your heart rate. It slows you down and gives you an opportunity to think before you act.
Here are my versions of deep breathing exercises:
1. Find a comfortable, private space where you will feel safe. Turn off your cell phone and anything else that might distract you. You may not always be able to find a private place. I have found the need to practice deep breathing in my car, office and sometimes even in a public place. The great thing about deep breathing is that you can do it anywhere and noone really notices.
2. If you are able close your eyes. If not, gently fix your gaze on an object in the room that is at eye level.
3. Take a deep controlled breath in through your nose and hold it slightly. As I breathe in I often say to myself “I am breathing in peace, comfort and rest.” Focus on your breathing.
4. Exhale through your mouth. Make sure as you breathe out you are controlling your breath. As I breathe out I often say to myself “I am exhaling anxiety, fear, anger and frustration. Once again focus on your breathing.
5. Continue this for two to five minutes. If you are new to the practice of deep breathing, two minutes may feel like a very long time! But, as you get more comfortable, you will be able to practice for longer intervals.
6. Making deep breathing part of your normal routine will help you put it in place during a time of crisis or high stress. The more you practice this technique the easier it will be to use it when the stressful occasion arises.
