anxiety control - breathing

When you are anxious, you tend to breathe shallowly, using your upper chest muscles. ... Controlled breathing is a technique that you can use to counteract this stress response and induce a state of calm within 3 to 5 minutes.

Use the following steps:

• Lie on your back, placing one hand over your heart and the other on your abdomen.
• Inhale slowly and deeply through your nose for a count of 4.
• Watch the hand on your abdomen rise as you fill your lungs with air, expanding your chest. (The hand over your heart should barely move, if at all.)
• Hold your breath for a count of 4.
• Exhale slowly through the mouth or nose for a count of 4.
• Repeat for 10 full breaths. Work up to 2 or 3 sets of 10 breaths each.

Note:

• Stop if you feel faint or dizzy.
• Concentrate while inhaling on filling the lower portion of the lungs.

from Real Age