This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.
You will get the most benefit if you perform these exercises for 5-10 minutes twice a day on a daily basis even when you are feeling well.
You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Find a quiet room with comfortable temperature.
Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
If you're lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.
If you're sitting, place your arms on the chair arms.
If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.
Take a slow deep breath from your nose, and let it flow deep into your belly without forcing it.
Breathe out slowly through your mouth.
Breathe in and out very slowly. You can count steadily from 1 to 5 in your head when you taking a deep breath in.
You can count 1 to 5 steadily as you are breathing out.
Keep taking deep, slow breaths in and out for 10 minutes.