Stress is one of the top health hazards we face today. From politics to personal finances to global health, there is a lot that we worry about (check out this illuminating round-up of stressors from The American Institute of Stress.) Unfortunately, it’s impossible to go through life without the irritations that make us tense. Fortunately, there is something you can do to minimize their power to aggravate you. It’s called deep breathing, and it can be done anywhere and anytime you need to calm and center yourself. Here’s how to do it:

1. Inhale deeply through your nose.

2. Hold your breath for up to three seconds, then exhale through your mouth.

3. Continue as needed.

Deep breathing pulls a person’s attention away from a given stressor and refocuses it on his or her breath. This type of breathing is not only comforting (thanks to its rhythmic quality), but also has been shown to lower rapid pulse and shallow respiration—two temporary symptoms of stress.

If you’re interested in experimenting more with breathwork, one of my favorite breathwork books is The Breathwork Experience: Exploration and Healing in Nonordinary States of Consciousness, by Kylea Taylor. A great audio is Dr. Andrew Weil’s Breathing: The Master Key to Self Healing (The Self Healing Series)

Resources

—Stress Less Cards: 50 Mindfulness & Meditation Exercises to relieve stress and anxiety, are an unusual, very effective way to combat bouts of stress. Pull a card, read the prompt, and commit to completing the action. You’ll feel instantly better.

—Poetry may seem like an odd suggestion for stress relief, but immersing yourself in the power of words—chosen with care, love, and purpose–is tremendously relaxing and gives one a sense of calm and hope. Your local library is a great source of poetry collections, but if you need a recommendation, take a look at 101 Famous Poems (McGraw Hill Education)

—Aromatherapy is an easy, on-the-spot way to feel better. Organic Stress Relief Blend Roll On Essential Oil Rollerballis a no-mess, calming blend of essential oils that can be carried with you.

—The Breathwork Experience: Exploration and Healing in Nonordinary States of Consciousness, by Kylea Taylor, is a fascinating look into using breath to feel better.

–Audios provide an easy way to work through stress. I like Breathing: The Master Key to Self Healing (The Self Healing Series)

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