| Do you know a person can bring him or herself down | | | | the mouth. Don't breathe as slowly or deeply as you |
| into a sad mood by simply standing, moving and looking | | | | do in a cleansing breath, just slow down what is your |
| like a sad person? Conversely, one can elevate a | | | | normal breathing pattern. |
| mood by putting his head back, throwing his chest out | | | | Step 4 |
| and walking and breathing like a totally confident and | | | | Introduce peaceful visualization. Here is what we mean: |
| happy person. | | | | simply visualize some peaceful scene you found |
| Step 1 | | | | yourself in at some time during your life. You only have |
| Right now, we're not going for a mood elevation as | | | | to get the essence of this relaxing setting for the |
| much as we are striving for calmness. So, using the | | | | visualization to work. In other words, don't try too hard. |
| same method as in mood elevation, here is how we | | | | If you can't quickly recall such a scene, make one up. |
| go about it. Sit or lie down in a way that mocks a | | | | As long as the visualization draws you toward a |
| relaxed person. In other words, slump in your chair, or | | | | peaceful mind set, it doesn't matter whether the scene |
| sprawl across your bed. Do your very best to loosen | | | | is real or fake. What is important is visualizing things |
| up all your muscle groups. Picture a very relaxed, | | | | that bring you comfort. |
| carefree person, and imitate this person. | | | | Visualization, combined with controlled breathing has |
| Step 2 | | | | helped many stave off a panic attack or just simply |
| Now, we will exercise controlled breathing. Here's how | | | | put a stressful day behind. However, on a long term |
| we do that: take one very deep breath. Breathe in | | | | basis there are more exercises that may be needed |
| deeply enough so you can feel your lungs expand. | | | | or desired to help overcome anxiety. Still, using this |
| Hold it for 5 seconds and then let your breath out | | | | exercise is a great start. |
| slowly. This is a cleansing breath. Take two more | | | | So, continue to first, mock a calm and carefree |
| cleansing breaths. | | | | individual, take your cleansing breathes and enter into a |
| Step 3 | | | | controlled breathing pattern and then, while still using |
| After the cleansing breaths, it is no longer necessary | | | | controlled breathing, visualize a scene that you |
| to continue deep breathing, however, continue | | | | associate with a relaxing time. Do this for the next half |
| breathing more deeply and slowly than you would | | | | hour or so, and enjoy the re-introduction of calm |
| normally. Breathe in through the nose and out through | | | | nerves into your life. |