When the body faces stressful situations, the adrenal glands produce the hormone cortisol to activate the body's nutrient supplies and prepare it for action. At the same time, this cortisol increase reduces concentration, puts excess pressure on the walls of the blood vessels and produces other negative, health-related side effects. Therefore, before your body becomes unnecessarily stressed out, engage in some deep breathing exercises to help relax your nerves.
Deep Breathing
The University of Maryland Medical Center suggests concentrating on your breathing to alleviate yourself of stress. Start by placing yourself in a relaxing position. If at home, consider lying on your couch or bed. If you find yourself at the park or beach, then locate a soft spot on a blanket or a towel. In crowded or busy locations like work or school, consider using the restroom or sitting with your back straight up against any available chair or bench.
Once you have made yourself comfortable, begin by breathing slowly through your nose, feeling the air as it fills your chest and abdomen over a period of eight to 10 seconds. Then quietly hold your breath for two seconds before releasing it from your mouth. Carlos P. Zalaquett, Ph.D., an assistant professor in the School of Education at the University of South Florida, recommends letting your breath out as a "sigh" of relaxation to heighten the soothing effects. Then repeat the exercise until you feel more relaxed.
Yogic Breathing
According to the Mayo Clinic, yogi masters view breathing as a form of life energy, where every breath correlates to the length of your lifespan--the more breaths, the shorter your life. Therefore, it is essential to learn controlled breathing in order to maintain a healthy existence.
Unlike regular deep breathing exercises, yogic breathing focuses on various body poses in combination with deep breathing techniques. In other words, you would position yourself on your back with your legs stretched vertically in the air or sit Indian style with your legs crossed on the floor while concentrating on your breaths and positioning. In addition to stress reduction, the Mayo Clinic says that yoga may also reduce symptoms of depression, anxiety and insomnia.
Visual Deep Breathing
Another great exercise involving deep breathing is guided imagery, or visual deep breathing, where you concentrate on a calming image while breathing deeply. Northwestern Health Sciences University's on-line "Chill Out" guide advocating natural health care advises you to begin by making yourself comfortable, placing your hand on your navel and breathing deeply through your nose while envisioning yourself absorbing all the vital oxygen around you. Then slowly exhale through your mouth and repeat the exercise until you feel collected and relaxed. This form of meditative concentration and breathing may help to relieve you of any built up stress.
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