Scientifically Proven Technique to De-Stress and Stop Anxiety in 5 Minutes
The following exercise is one of the most effective ways I know (along with meditation) to reduce and control anxiety. I personally do it daily.
After you’ve watched the following video (instructions), you can use the animated video (practice) to help you practice the exercise.
To Recap the Steps…
STEP 1: Sit on a chair and make sure your back is straight.
STEP 2: Next, control your breathing by inhaling for five seconds and then exhaling for five seconds. Breathe in through your nose, sending air into your lower abdomen. this is called deep abdominal breathing. Breathe out gently through your mouth, as though you are softly blowing into a straw. Try to make your breathing as smooth and even as possible.
STEP 3: Finally, repeat this pattern thirty times taking full breaths in and out (which equals a total duration of about five minutes).
The calming effects of this exercise last about four hours. So, it’s recommended that you do it three times a day: once when you wake up in the morning, once before lunch, and once before dinner.
But if you are choosing to do it only once a day, do it right after you wake up in the morning. The morning session is the most important because that’s when our cortisol secretion is at its highest. (Cortisol is the body’s stress hormone.)