Too much stress can interfere with your life and reduce the amount of work you get done. You can help reduce your level of stress by doing breathing exercises, which ease both the physical and psychological symptoms of stress: Deep breathing and counted breathing can help lower your heart rate and clear your mind.
Before Starting
Before starting any breathing exercises, find a quiet place to practice. If you are somewhere where you cannot be by yourself, create your own personal space where you will not be distracted or disrupted. You can do the breathing exercises by themselves, or with other relaxation techniques like yoga, meditation, tai chi and visualization. While you are practicing these breathing techniques, clear your mind and focus only on your breathing. Practicing often will help you relax quicker.
Deep Breathing
Sit with your back straight and put a hand on your stomach and your chest. You can monitor your breathing technique through your hands. Breathe deeply through your nose---you will feel the most movement in your stomach and a little in your chest. Exhale through your mouth and push out as much air as possible. As you exhale, contract your abdominal muscles---again, most of the movement will be through your stomach. Continue this technique by breathing in through your nose and out through your mouth. When you exhale, count slowly. Monitor your breathing through your abdominal movement.
Counted Breathing
Counted breathing begins like the deep breathing technique, but it is centered around slow counting to regulate your breathing instead of positioning your hands on your chest and stomach. Inhale deeply through your mouth while counting to five. Hold in your breath for another five seconds, then exhale slowly for five seconds. Before you take another breath, keep your breath out for five more seconds. Continue this breathing technique until you find yourself calmer and relaxed.
