How to Manage Stress by Focusing on Heart Rate

Stress is a common complaint in today's busy world, but it can be easily mitigated by focusing on reducing heart rate. When you experience stress, take a moment to relax and breathe. Your entire body relaxes when you lower your heart rate, and relaxation techniques are one of the best ways to reduce stress.

Instructions

Difficulty: Easy

1. Find a comfortable chair or spot where you can relax. Find a place where there are no distractions or noise. You should practice good posture by keeping your spine straight and shoulders back.
2. Focus on your breathing. Place one hand on your chest and concentrate on the feeling of your chest rising as you breathe in and out. Feel your heart beat. Place your other hand on you abdomen. Notice how both rise and fall with every breath. Your chest and abdomen should rise and fall at the same time.
3. Concentrate and take long, slow, deep breaths. Breathe through your nose. Focus on expanding and contracting your chest and abdomen with each breath.
4. Listen to music and visualize a quiet, calm, relaxing place. Look at a photo or poster of a tranquil place if you need help with visualization. Visualize the stress leaving your body and feel your heart rate slow.
5. Practice progressive muscle relaxation. Starting with your neck muscles, consciously relax the muscles and feel the strain and stress leave your neck. Work your way through each group of muscles in your body, all the way down to your toes.