Finding a sense of calm is critical. I've used this to help my clients for years and it ALWAYS worked - EVERY time. The Abdominal breath is the opposite of how most of us naturally breathe.
- Sit or lie down in a comfortable place.
- When taking an abdominal breath, take a S L O W inhale through your nose and fill your lungs with air. Let your breath in last 4 to 6 seconds (the slower, the better so aim for 6).
- As you inhale, press your stomach out and hold that breath for 6-seconds.
- Now, S L O W L Y exhale for 6 seconds out your mouth (or nose depending on what's the most comfortable for you).
- As you exhale, pull your stomach in and hold that for 4 to 6 seconds.
- Repeat the process at least three times.
- After a few breaths, you’ll should notice a sense of calmness starting.
Note: Don't do this while driving or operating equipment.
Why The Abdominal Breath Works
Through the process of the abdominal breath and pressing your stomach out/in, your diaphragm raises and lowers a small distance. When it moves up and down, it rubs against your Vagus Nerve. Science has shown when the Vagus Nerve is stimulated, it automatically releases anti-stress hormones. Let me tell you… this is the best free thing I can give you today.
For more info about abdominal breathing and the benefits it produces in your life, you might consider looking at Beth Spindler’s book, "Yoga Therapy for Fear".