Nerves and anxiety aren't just below the surface; they can manifest themselves on your exterior and make your discomfort obvious to those around you. Sweating, jitters, shallow or rapid breathing or a high-pitched voice can be dead giveaways that you are nervous. And being obviously nervous can make you feel less secure and more anxious. Using breathing techniques can help you bring your body back under control when you are nervous or even angry.
Function
Breathing gets shallow when you get nervous, and this reduces the amount of oxygen making it into your blood stream. Because of this, your heart has to pump faster, increasing your pulse and making your body jittery. Breathing techniques are designed to bring your breaths under control and help relax your mind and body. They can help return your breathing and heart rates to normal and reduce the symptoms of nervousness, allowing you to think clearly and perform better.
Rhythm
Breathing exercises tend to be rhythmic and slow, allowing your body to relax itself through the metered pace of your inhales and exhales. Inhale slowly, extending your breath over several seconds. Hold your breath for a couple seconds once your lungs are filled, and then exhale slowly at the same pace you took air in. Allow a moment of rest at the end of your exhale before starting to inhale again, and repeat this process several times to let it take effect on your body.
Mental Guidelines
Focus your thoughts on the breath as it moves in and out of your body. This can help you calm your body and your thoughts, allowing you to think with more clarity. You might also want to close your eyes to improve your focus. Eliminate thoughts about your stresses and sources of tension.
Posture
Your posture can improve the efficacy of breathing techniques. These exercises are best performed when seated in a chair with your feet flat on the floor. You have a choice of postures beyond that, but three versions of a seated posture that are considered effective: place one hand on your stomach and the other on your chest while you are breathing, place the palms of your hands on your knees, or fold your hands in your lap.
