Practiced daily, this simple breathing technique can change your life for the better in many ways.   After just 3 minutes (or ten deep, purposeful breaths, and having achieved a relaxed state of mind, one can more easily focus on the task at hand, or free oneself of anger, fear, stress, and can even minimize physical pain (when used in conjunction with visualization techniques).
 

For Fear:
Every symptom you experience during a a fearfiul episode is a natural, harmless part of your body's flight-or-fight reaction.  The symptoms are a direct result of the hormone, adrenaline, which is released when you perceive that you are in danger.  Adrenaline is metabolized in less then 3 minutes. Taking 10 diaphragmatic breaths takes less than 3 minutes to do.  If you slow your breathing and counter your catastrophic thinking with truthful coping statements you will feel fine within 3 minutes.
 

Take 10 Slow, Deep Breaths....
Make yourself as comfortable as possible... sitting or reclining with your spine straight and your arms and legs uncrossed.  Close your eyes.

Inhalation:    As you take your first breath, say silently, to yourself the number "One".  Breathe in as deeply as is comfortable for you.... inhaling through your nostrils, filling and expanding your abdomen.  Imagine you're inhaling radiant energy... fresh air... and fresh thoughts ideas and energy.

Exhalation:  Breathe out fully and completely... through your mouth.... Imagine you're exhaling negative or stale  thoughts, ideas and energy.... Allow all of the air to fully flow out of your body.  Before you begin the next inhalation.... say, silently...  to yourself,  "Relax".

Repeat the above for each of the 10 breaths... (numbers 2, 3, 4, 5, 6, 7, 8, 9 & 10)  Imagine that each inhalation is slowly filling a bright blue balloon in your belly, or that you are inhaling positive thoughts and energy and exhaling the negative.  Breathe rhythmically... slowly... and fully.  After the tenth exhalation is completed...  slowly open your eyes and notice how relaxed you are.

CAROL DENICKER, MEMBER BOARD CERTIFIED HYPNOTIST NGH INSTRUCTOR, ADJUNCT FACULTY MEMBER CERTIFIED HYPNOBIRTHING EDUCATOR PRESIDENT, LI-NGH