Learn to relax – a breathing technique
Two of the greatest enemies to good health are stress and tension. But you might be so used to living with them that you barely notice them any more. If so, this is the time to relearn how to relax. Train yourself to notice when the tension starts to build, your breathing rate increases and anxiety kicks in. Then make use of this relaxing breathing technique. It can be used at work, on the train – almost anywhere. Once you are familiar with the technique, don't wait for stress levels to build before you use it. Make a habit of using it at intervals, three or four times a day. It will make a difference!

Start by exhaling sharply - as you would if you were blowing out a candle. At the end of the exhalation, relax your shoulders and jaw.

Breathe in slowly through your nose as you count to four. Hold the breath for one count, and then breathe out gently through your mouth for five counts. Get into a rhythm of breathing in and out - each set takes ten counts. As you progress, concentrate on your inhalations and exhalations becoming increasingly calm and steady as you relax. When you are into the rhythm, think about your face and neck muscles, and let all the tension go from them. After just a few minutes of this, your body will have quietened, and so you will feel calmer.

Stress management tools
We all suffer from stress and sometimes our physical response can be disturbing and unpleasant. Here are some tools for coping with the physical effects of stress, and some advice on how to identify and deal with the underlying causes.
MindTools >

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