|

Don't Wait to Exhale

When your stomach is churning, your pulse is racing, and your mind has locked into a defensive mode, you can bet you've shifted into the stress response. One way to reduce a rapid heartbeat, increased blood pressure, sweaty palms, etc. is to slow your system down with focused steady breathing.

  • Sit in a chair with your spine straight and your feet on the floor. Close your eyes, if you wish. Inhale slowly to the count of six, bringing the air all the way down to your diaphragm. Hold your breath for the count of two, and then slowly release the breath to the count of six, letting the muscles in your neck and shoulders relax. Repeat eight to ten times, or until you feel your system settling down.
  • As you exhale slowly, vocalize "ahhh," if you wish...or "phew," "yes," or "okay."
Remember when your mother used to tell you to count to ten? Well, she was wisely coaching you on how to stay in the driver's seat and manage your emotions, instead of letting them manage you.

More on: Dealing With Stress

|

A series of "quick-lifts" excerpted from Recharge in Minutes, ©2003, by Suzanne Zoglio, Ph.D.

Buy on Amazon

you might also like:

from our community:


what’s hot

  1. Top 10 End-of-the-Year Gifts for Teachers
  2. Great Gift Ideas for Dad's First Father's Day
  3. 10 Gender-Predicting Old Wives' Tales
  4. VIEW ALL

stay connected

Sign up for our free email newsletters and receive the latest advice and information on all things parenting.

Enter your email address to sign up or manage your account.

Facebook icon Twitter icon Follow Us on Pinterest

editor’s picks

highlights

10 Ways to Deal with Temper Tantrums
Temper tantrums are an inevitable part of being parent. Read on for 10 sanity-saving tantrum tips to help calm your child when he's in the throes of emotional turmoil.

8 Printable Thank-You Cards for Your Child's Teacher
Teaching is no walk in the park! Print any of these free printable thank-you cards for teachers to salute your favorite educators for all the hard work this school year.

Explore Funbrain Jr. with Your Preschooler
Looking for fun online games, adorable stories, and cool printables for preschoolers and kindergartners? Check out the new Funbrain Jr., a fun place to learn for children ages 2 to 6.

Award-Winning Apps for Kids of All Ages
Looking for high quality apps for your toddler, preschooler, or school-age child? These 16 award-winning educational apps help kids of all ages learn a thing or two during tech time.

Summer Learning: 11 Everyday Ways to Learn Math
Summertime is a great time to teach your child how math plays a part in his everyday life. These 11 everyday ways to learn math are fun and educational, and will help him see how this subject plays into real life.