Here is a practice you can use if you feel an immediate need to lower your anxiety
Focus in on your breath.
Observe your breath, coming in and going out of your body.
Slower and deeper, breathing.
Slower and deeper, breathing.
Below is a simple way to develop a connection to your breathing over time.
- Find a quiet place free of distractions. Lie on the floor or recline in a chair, loosen any tight clothing and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair.
- Place one hand on your upper chest and the other hand on your stomach. Inhale, taking a deep breath from your abdomen as you count to three. As you inhale you should feel your stomach rise up. The hand on your chest should not move.
- After a short pause, slowly exhale while counting to three.Your stomach should fall back down as you exhale. If you wish, you can say a phrase as you exhale such as “calm.”
- Continue this pattern of rhythmic breathing for five to ten minutes until you feel relaxed.