An "Instant" Relaxation ExerciseSource: Adapted from G.S. Everly, Jr., A Critical Guide to the Treatment of the Human Stress Response (New York: Plenum Press, 1989). © 1998 by the International Critical Incident Stress Foundation, Inc. All rights reserved.

At times we find ourselves overexcited, angry, or just needing to calm down. This simple breathing exercise can be a valuable tool for reducing excessive arousal quickly and effectively during upsetting moments; in effect, it is a quick way to calm down in the face of a stressful situation.

The basic mechanism for stress reduction in this exercise involves deep breathing. The procedure is as follows:

1. Assume a comfortable position. Rest your left hand, palm down, on top of your navel. Now place your right hand so that it comfortably rests on your left hand. Your eyes should remain open.
2. Imagine a hollow bottle or pouch lying internally beneath the point at which your hands are resting. Begin to inhale, imagining that the air is entering through your nose and descending to fill the internal pouch. Your hands will rise as you fill the pouch with air. As you continue to inhale, imagine the pouch being filled to the top. Your rib cage and upper chest will continue the wavelike rise that began at your navel. The total length of your inhalation should be 3 seconds for the first week or so, then lengthen to 4 to 5 seconds as you progress in skill development.
3. Slowly begin to exhale, to empty the pouch. As you do, repeat to yourself the phrase "My body is calm." As you exhale, you will feel your raised abdomen and chest recede.

Repeat the exercise two times in succession. Then continue to breathe normally for 5 to 10 successive breath cycles, but be sure to emphasize the expiration of each breath as the point of relaxation. Then you may repeat the entire process again: 2 deep breaths followed by 5 to 10 normal breaths during which you concentrate on releasing any stored tension on the expiration. If you begin to feel light-headed or experience any discomfort, stop at that point. You may wish to shorten the length of the inhalation to avoid light-headedness.

After about one week of practicing, omit Step 1 and start with Step 2. If you have any health concerns, consult your physician prior to using this exercise. Never use this exercise while driving.

A "Breather" from StressSource: Reprinted with permission from Herbert Benson, MD, Harvard Medical School and New England Deaconess Hospital, Relaxation Response (New York: William Morrow, 1975).

The following exercise is simple and should provide a relaxation response. Do it twice a day, preferably before breakfast and before dinner.

1. Sit in a comfortable position.
2. Close your eyes.
3. Deeply relax all your muscles and keep them relaxed.
4. Breathe through your nose. Become aware of your breathing and as you breathe out, repeat a word (such as "one") silently to yourself. Keep distracting thoughts from interfering by concentrating on repeating the word.
5. Continue for 10 to 20 minutes.
6. When you are done, do not stand up immediately, but sit with your eyes open for a few minutes.

Note: Because this technique reduces stimulation, it may reduce your need for medication if you have high blood pressure. Check with your physician before you begin using this technique on a regular basis.