How to Calm Down Quickly
We've all been there--you have an important presentation at work or you're about to go on stage for a performance, and you can't stop your heart from racing and your palms from sweating. Here's a tried and true method that takes only a few minutes but is guaranteed to slow down that pounding heart and clear your head for the important task ahead.
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Instructions
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1
Find a quiet place if possible. Sit down either on a chair or on the floor--the important thing is to keep your back straight.
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2
Keep your eyes lowered or closed. Also keep your tongue on the roof of your mouth, just touching the back of your upper teeth.
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3
Inhale slowly to the count of 4. Keep your mouth closed and inhale only through the nose. Feel your lungs expand with oxygen, and keep the count steady throughout this exercise.
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4
Hold your breath to the count of 7. This may be difficult at first, but you don't have to count slowly--count as fast or as slow as you can. With time, your counts will slow down naturally.
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5
Exhale to the count of 8. Form an "O" shape with your lips, and audibly exhale with a quiet whooshing sound. Repeat the entire cycle (Steps 1 through 5) four times. The total time will vary, but usually will be under 5 minutes.
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Tips & Warnings
Remember to keep your tongue at the roof of your mouth at all times during this exercise.
Repeat the cycle of 4-7-8 (4 counts inhaling, 7 counts holding and 8 counts exhaling the breath) four times in a row. As you get more proficient, or if you have more time before the event that is making you anxious, you can repeat the cycle up to ten times or more.
Practice this routine every morning or evening before going to bed for a more permanent relaxation effect.
