Effective stress control results in the enhancement of both mental and physical well-being. Exercise and practice of relaxation methods are the best ways to keep chronic stress in check, but it isn’t realistic to take a jog or a meditation break every time you’re faced with a stressful situation.You can, but, practice techniques like controlled breathing exercises when you feel your stress levels soaring. The following exercise in breathing can be done for as small as three to five minutes at a time and is an effective way to halt escalating feelings of rage, tension, and frustration.

Controlled Breathing Exercise:

1. Sit upright in a comfortable position.
2. Focus on your present state and existence (this is often termed being “mindful”). Block out intrusive thoughts. You may close your eyes if you wish.
3. Pay attention to your breathing. Inhale slowly through the nose, taking several seconds.
4. Exhale through the mouth, trying to make the exhalation phase last twice as long as the inhalation.
5. Continue this mindful breathing for 3-5 minutes.

If you like, you can increase the practice to 15-20 minutes per day. With regular practice, you can train your body to relax in stressful situations using this exercise.

This exercise can also be effective in dealing with anxiety, panic attacks , stage fright, and fears (such as the dread of flying). Taking a restorative pause to focus on your breathing can also be a valuable rage management tool.

Medical Author: Melissa Stoppler, M.D.
Medical Editor: Barbara K. Hecht, Ph.D.

Source: http://www.medicinenet.com/script/main/art.asp?articlekey=46922

Tags: chronic stress, relaxation methods, Stress, stress control, stress exercise, stress levels, stress relief, stressful situation