You know that feeling when your brain is like a microwave that won't stop, your body tenses up and you can barely breathe? Yes, we've all experienced it. And of course the first desire is to disappear from reality, but you don't want to end up drinking a bottle of wine alone or indulging in methods that do you more harm than good.
The truth is, it's not the stress itself that destroys you, but how you react to it. If you feel like a fly stuck in a spider's web, helpless to get out, then stress will eat you alive. But if you take just a minute to stop panicking and breathe properly, you can change the whole situation.
How to calm down for 1 minute?
One of the most effective techniques for reducing stress is mindful breathing. It takes about a minute and acts like a “reset” button for your brain. Here’s what you need to do:
Decide that you will calm down.
Stress won't control you, but you will take control of the situation.
Breathe slowly and deeply.
Follow the air as it goes deep into your lungs and feel your belly expand. If you feel your body expanding slightly on all sides, then you're doing it right. If you feel dizzy, don't overdo it - just do as much as you feel comfortable with.
Breathe out slowly.
Let the stress go with it. Repeat this process for a minute and you will feel your body calm down as if by magic.
This method works because when you breathe deeply and calmly, your body realizes that you are not in danger and begins to lower your blood pressure, lower your heart rate, and calm your mind. So the next time you feel like you are about to burst from stress, forget about everything else.
Sources: Psychology Today
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