What You Need
- small towel, flat surface
Find a quiet place
Sit comfortably in an area that is relatively quiet. Turn off any cell phones or anything else that might disturb you.
Sit on a towel or blanket
Place a small, folded towel under your buttocks. This will make you sit up straighter, which will open up your chest and lungs and allow you to breathe more deeply.
Focus on your breathing
Close your eyes and start to focus on your breathing. Notice how deep or shallow your breaths are.
Tip: The goal here is to focus only on your breath, pushing all other (potentially stress-triggering) thoughts from your mind.
Repeat for 10 to 20 minutes
Perform this breathing and focusing exercise for 10 to 20 minutes a day.
Take a break with one slow, deep breath
For a quick boost in the middle of your day (or anytime you find your stress level rising), take one slow deep breath in, hold it for a count of four, and then exhale slowly.