Deep Breathing

  • Relax your shoulders and upper chest, draw air in slowly in through your nose, count to 5.
  • Breathe in by relaxing and expanding your belly; so your stomach rises. Hold for 3 or more seconds.
  • Breathe out through your mouth as if breathing through a straw. Nice and slow.
  • If you find it hard to breath low and slow, put an item on your belly. This will help you focus!


  • Find a quiet place where you feel comfortable. Sit down. Close your eyes. Breathe slowly.
  • Become aware of each breath. Concentrate on how your body feels.
  • Try focusing on one peaceful through or create a picture in your mind of a beautiful place.
  • If your mind wanders back to the problem creating the stress, make yourself return to the peaceful thought and stay there for a few minutes.

Progressive Muscle Relaxation

  • Fingers/Hands: Tighten your hands into fists.
  • Forearms: Bend your wrists up and down.
  • Shoulders: Lift your shoulders to your ears and hold.
  • Upper Neck/Back: Tuck your chin to your chest.
  • Face: Scrunch face and release.
  • Belly: Squeeze and release.
  • Legs: Push feet into the floor and release

It’s helpful to use this script and practice regularly.