Step ~ 1
Close your eyes; let your lower jaw relax.
What this does: These two movements trigger your natural relaxation response.
Step ~ 2
Begin exhaling; continue to exhale beyond the point of exhalation, hold your breath out.
After three seconds, inhale.
Notice with your inhale that the breath completely fills the lungs, causing your belly to naturally rise.
Exhale naturally, continuing to deep belly breathe.
What this does: The breath controls your nervous system. Breathing deep oxygenates your blood, deepening your body’s ability to relax.
Step ~ 3
Remain focused on your deep belly breathing.
If your mind wanders remind yourself that:
“I am focusing on my breath.”
Each time you re-focus on your breath repeat step 2.
Continue for one to three minutes.
Giving yourself a minute or more to breathe deep and focus on your breath will turn-off the sympathetic (fight or flight) nervous system, turn-on the parasympathetic (relaxation, peace, calm) nervous system and stimulate the meditative mind (alpha brain wave). This chain reaction will release your stress, empowering you to bring your focus to the task at hand.