Forensic psychology: Part 5: Supporting staff: Appendix chapter 17

During the course of our daily lives, we frequently find ourselves in situations that make us anxious. These situations happen at work, at home and at play during our interactions with others. During these stressful events, our hearts race, our stomachs become upset and our thoughts may race uncontrollably. When these conditions occur, we want to gain control over our minds and our bodies. The following technique is a quick and effective method of reducing most stress reactions. deep breathing technique is a quick way to "calm down." The procedure is as follows:

Step 1 Assume a comfortable sitting position (can also be done lying down), with both feet flat on the floor. Some people prefer to close their eyes — this is fine.

Step 2 Imagine that your lungs are balloons and begin inhaling slowly through your nose so that you fill up your lungs and your stomach. As you inhale, allow your shoulders to rise so that your lungs and stomach are completely filled. When your lungs and stomach are full, hold the air in for one second.

Step 3 Now slowly exhale through your mouth. Continue exhaling until your lungs and stomach are empty. Allow your shoulders to relax so that the air can leave your lungs.

Step 4 Repeat 12 to 15 times.

Step 5 Become aware of how relaxed your body is and the calming effect this has had on you. Do not jump up from this exercise — allow yourself to briefly wiggle your fingers and toes and then slowly move.

This exercise should be repeated at least twice daily (first thing in the morning and last thing at night), and at other times during the day when you have the opportunity. If you practice this exercise daily, within 30 days you will begin to experience a generalized calming effect.

With practice, you will gain conscious control over your anxiety and will be able to experience the benefits described above by simply taking several deep breaths when you find yourself in a stressful situation. Practice is the key!