If the responsibilities of work, school or family are making you stressed and anxious, don't ignore your symptoms. Every time you feel stressed out, take steps to turn on your relaxation response, rather than dwelling in your fight-or-flight response. If it's OK with your doctor, use breathing exercises to lower your stress level.
Progressive Muscle Relaxation
To practice progressive muscle relaxation, sit in a comfortable position with your shoes off and loosen any tight, restrictive clothing. Take deep, slow breaths while tensing one group of muscles in the body at a time, starting with the feet. Release each muscle, feeling total relaxation. Allow your muscles to release the stress you have been holding. As you clear your mind and physically relax your muscles, the stress in your body may melt away.
Deep Breathing
Engage in deep, abdominal breathing instead of shallow chest or shoulder breathing to relax the body and provide you with more oxygen. When the body receives more oxygen, your symptoms of feeling short of breath or tense may dissolve. Sit up straight in a chair and slowly breathe in through the nose as the diaphragm, the lower part of the abdomen, rises. Breathe out through your mouth as your diaphragm relaxes back to its starting position. Your chest should not rise and fall while you are practicing deep breathing.
Purifying Breath
Take slow, purifying breaths to help you relax and eliminate stress from your body. Stand or sit up straight and inhale deeply, then hold the inhalation for a few seconds and slowly release the air through a very small opening in your lips. Repeat this exercise for several minutes to lower your stress level refresh your body.
