Do you know a person can bring him or herself down into a sad mood by simply standing, moving and looking like a sad person? Conversely, one can elevate a mood by putting his head back, throwing his chest out and walking and breathing like a totally confident and happy person.

Step 1

Right now, we’re not going for a mood elevation as much as we are striving for calmness. So, using the same method as in mood elevation, here is how we go about it. Sit or lie down in a way that mocks a relaxed person. In other words, slump in your chair, or sprawl across your bed. Do your very best to loosen up all your muscle groups. Picture a very relaxed, carefree person, and imitate this person.

Step 2

Now, we will exercise controlled breathing. Here’s how we do that: take one very deep breath. Breathe in deeply enough so you can feel your lungs expand. Hold it for 5 seconds and then let your breath out slowly. This is a cleansing breath. Take two more cleansing breaths.

Step 3

After the cleansing breaths, it is no longer necessary to continue deep breathing, however, continue breathing more deeply and slowly than you would normally. Breathe in through the nose and out through the mouth. Don’t breathe as slowly or deeply as you do in a cleansing breath, just slow down what is your normal breathing pattern.

Step 4

Introduce peaceful visualization. Here is what we mean: simply visualize some peaceful scene you found yourself in at some time during your life. You only have to get the essence of this relaxing setting for the visualization to work. In other words, don’t try too hard. If you can’t quickly recall such a scene, make one up. As long as the visualization draws you toward a peaceful mind set, it doesn’t matter whether the scene is real or fake. What is important is visualizing things that bring you comfort.

Visualization, combined with controlled breathing has helped many stave off a panic attack or just simply put a stressful day behind. However, on a long term basis there are more exercises that may be needed or desired to help overcome anxiety. Still, using this exercise is a great start.

So, continue to first, mock a calm and carefree individual, take your cleansing breathes and enter into a controlled breathing pattern and then, while still using controlled breathing, visualize a scene that you associate with a relaxing time. Do this for the next half hour or so, and enjoy the re-introduction of calm nerves into your life.

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