Following up the last post on breathing exercises, another quick and simple technique comes from a martial art. Elizabeth Scott, M.S. explains How To Reduce Stress Quickly With Karate Breathing Meditation.

All you need are “a quiet place, a few minutes, [and] a willing mind.”

As you breathe, let your abdomen expand and contract, rather than moving your shoulders up and down. This deeper breathing is more natural and similar to how babies breathe. It gives you increased lung capacity, whereas the ‘shallow breathing’ adults usually utilize doesn’t allow as much oxygenation of the blood. … If you find your thoughts drifting a lot at first, don’t worry that you’re doing it ‘wrong’. Noticing that you’ve drifted and refocusing to your breathing is part of the practice, and something you’re doing ‘right’!

Try it in the office and if someone asks what you’re doing, just sitting there breathing, you can say you’re doing karate, like ninjas, which sounds way cooler than explaining you’re reducing anxiety by practising an effective stress reduction coping technique.

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    Last reviewed: By John M. Grohol, Psy.D. on 20 Feb 2007
    Published on PsychCentral.com. All rights reserved.