A Breathing Exercise for Health and Well-Being

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Anxiety and panic disorder can cause shallow, labored breathing, which can perpetuate anxiety and hinder relaxation (which compromises your physical health). Learning proper breathing techniques can help.
Proper breathing can not only relieve stress and anxiety, but practiced daily, it can help you maintain a relaxed state, which promotes overall health and well-being. This breathing exercise is taught by mental health professionals, and is often used to help alleviate anxiety and panic attacks.
Step 1:

Begin by finding a comfortable position, either lying flat on your back or sitting upright in a chair. Place one hand on your stomach.

Step 2:

Breathe in through your nose deeply and allow your stomach to expand as you count 4 full seconds. Your stomach should rise as you inhale, but your chest should remain relatively still. Take the full 4 seconds to inhale.

Step 3:

After you inhale, hold that breath inside you gently for a count of 4 seconds. Then exhale slowly through your mouth as you count 4 more seconds---OR LONGER if possible. Take at least 4 full seconds to exhale.

Step 4:

After you have exhaled, hold your breath gently again for another count of 4 seconds and then repeat the breathing process from step 2. Practice breathing in this way for five minutes twice daily.

Practicing this technique daily will help promote natural, correct breathing, and bring much-needed oxygen into your bloodstream to help improve your overall health. It can also be used to restore calm in any situation in which you feel, anxious, panicked, or fearful.

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