He who cannot change the very fabric of his thought will never be able to change reality. - Anwar Sadat
All excellent stress managers have the ability to remain physically calm under the most stressful events. This is a skill that can be taught and one of the most effective ways to do this is by teaching breath control. The beauty of this technique is that it is both simple and effective. It also provides a basis for other more complex techniques that will be encountered later and that is why it is introduced early in this course.
In response to the emotional states of anxiety, anger, fear, and depression breathing patterns change. Breaths become more shallow (thoracic) and in some cases more rapid. One of the most effective ways of stopping the physiological response is to consciously change it. By simply slowing our breaths and breathing abdominally (with the belly) we can halt the stress response.
The best way to learn this method is to lay down on your back, close your eyes, and place one hand on your chest and the other over your belly button. Consciously let go of muscular tension by letting your shoulders fall back and your jaw fall loose. Inhale through your nose (if possible) and fill your lungs with air starting from the bottom of your lungs and gradually up to your chest. Sometimes it is helpful to visualize your lungs as a large flask with relaxing warm fluid being poured in from the bottom and gradually filling up to the top. Exhalation is through your lips in the reverse order, emptying from the top gradually and slowly to the bottom. As you exhale think about tension leaving your body with each breath. During breaths the hand on the chest should not move while the movement of the belly should be exaggerated. Pause between breaths especially if you begin to feel dizzy. To emphasize relaxation focus on the exhalation and draw it out as slowly as possible. The rate of inhalation is less important.
If you are having difficulty getting to get to sleep, this is an excellent technique to use. Students often report being able to quiet themselves and drop off to sleep easily while using this technique. The more you practice this method the more natural it will become. Although it is best to learn the technique while lying down it can be practiced any place, any time (e.g., while driving, waiting in line at a store, or sitting at your desk) so do it as many times during the day as possible. Tonight before you go to sleep stop doing what ever you are doing, who ever you are doing it with, and practice your belly breathing. As you become more proficient begin using this technique during stressful events (e.g., when you are in a hurry and during arguments) or in response to any negative emotions. If you are good at it no one will even notice. Eventually it will become second nature.
As an aside, if you are feeling groggy and having difficulty concentrating (i.e., you just read the same page in your text for the third time and you still don't know what it said) you can alter your breathing to increase alertness. Stand and make sure you have lots of room. With your knees slightly bent, bend over at the waist and let your arms hang loose over your toes. Slowly raise your body and arms as you inhale as deeply as possible. Extend your arms high over your head and stretch up tall holding holding as much air in your lungs as you can. After a pause, quickly let all the air out of your lungs as you flop over at the waist again. Repeat again if needed. Usually people feel much more awake after one or two attempts.