3. Deep Breathing and Relaxation Techniques
When you’re stressed, your breathing becomes shallow and fast, which increases anxiety. Practicing deep breathing can immediately calm your nervous system and restore balance.
Science-backed techniques:
- Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
- Diaphragmatic Breathing: Place one hand on your chest and the other on your stomach. Focus on expanding your belly as you inhale deeply.
Regular practice of deep breathing lowers heart rate, reduces muscle tension, and brings instant relaxation.
