Effective stress control results in the enhancement of both mental and physical well-being. Exercise and practice of relaxation methods are the best ways to keep chronic stress in check, but it isn’t realistic to take a jog or a meditation break every time your are faced with a stressful situation.
You can, however, practice techniques like controlled breathing exercises when you feel your stress levels soaring. The following exercise in breathing can be done for as little as three to five minutes at a time and is an effective way to halt escalating feelings of anger, tension and frustration.
Controlled Breathing Exercise:
Sit in a comfortable position
Focus on your present state. Block out intrusive thoughts. Close your eyes if you wish
Inhale slowly through the nose, taking several seconds
Exhale through the mouth, trying to make the exhalation last twice as long as the inhalation
Continue this slow breathing for 3 – 5 minutes
If you like, you can increase the practice to 15-20 minutes per day. With regular practice, you can train your body to relax in stressful situations using this exercise.
This exercise can also be effective in dealing with anxiety, panic attacks, stage fright, and fears (such as the fear of flying). Taking a restorative pause to focus on your breathing can also be a valuable anger management tool.