The first breathing exercise against stress is performed in a sitting position (on a chair or in the lotus position), with your back straight and your hands on your knees. At the expense of 1, 2, 3, 4, 5, 6 is breath. At the expense of 1, 2, 3 - holding your breath. And at 1, 2, 3, 4, 5, 6 - exhalation. This exercise can be repeated up to 10 times. To execute it better to choose a slow or average pace. Otherwise, it may cause an overabundance of oxygen in the body, which will bring additional discomfort and further exacerbate stress.
On the second breathing exercise against stress can be a smooth transition from the former. In the same position, but in a different rhythm of breath is extended at the expense of 1, 2, 3, 4. On the count of 1, 2, hold your breath. And at the expense of 1, 2, 3, 4 an exhalation. Thus, you get the rhythm - 4: 2: 4. Further changes to the rhythm of 5: 2: 3 and then 6: 2: 4 and ends 9: 2: 4. Gradually lengthened and pause after inhalation - up to 3, 4 and 5. In this exercise, you can stay on that account, which brings a sense of comfort.
The third breath against stress is performed in the supine position, with legs bent and feet on the floor. Inspiratory knees are brought together. At the same time for a few seconds to hold their breath. Further, as you exhale, relaxed knees should "fall" to the side. So to repeat up to 10 times.
During any breathing exercises for stress necessary to fully concentrate on the technique of execution. It is important to ensure that during the inspiratory air fills all parts of the lung - upper, middle and lower lobes. For this to work the collarbone, ribs and lower part of the chest and abdomen, ie gradually expanded (top - bottom) and exhalation narrow.