Don’t overlook the most effective (and natural) stress reduction tool: breathing. When done correctly, breathing can make the difference between panic and resilience.
Different emotions are associated with varying forms of breathing. Research shows that your breathing becomes irregular, short, and fast when you feel anxious or angry. When you feel happiness or relaxation, your breathing will be regular, deep, and slow. By controlling your breathing pattern, you control your emotions.
Become conscious of your breathing when you are beginning to feel stressed. Reduce stress by changing the ratio of your inhale and exhale. Your heart rate speeds up when you inhale. When you exhale, it slows down. Follow this pattern for three minutes: breathe in to a count of four and out to a count of eight. This technique calms your nervous system and reduces stress.