Proper abdominal breathing increases the flow of oxygen and has a calming effect on the mind and body. To check if you are breathing correctly, lie on your back and place a rubber ducky or your favorite toy on your abdomen. The duck should float up and down (not your chest). Sometimes the simple things can make a difference. Look at the duckling for a while.
The other is a grounding exercise given to me by a mental health expert. It is divided into four steps. This particular exercise came in handy when I was feeling insecure.
GROUNDING
1. Take the furniture in your hands, open your eyes, note the location at the present time.
2. Say to yourself: My name is ________________, I am ____ years old, today is _______, and I am in _____________ (name the exact location).
3. I am safe, I am not back where I ___________ and __________, I am not as vulnerable as before, and __________ is not happening now.
4. Repeat this until you are calm. Do this 10 times a day if necessary.
The third is a relaxation technique. While doing this, you want to create your own location. It must be a favorite place with pleasant memories. It should also be done in a quiet and private place. Record the script and play it back. If you want, add calming music (instrumental or stage sounds) to help you get to where you need to be. Mine takes place in the ocean.
Relaxation technique in a safe place
You are in the Oregon walking along the beach at the beach. It’s huge and it goes and goes and you hear the sound of the waves, today it’s calm, it doesn’t break and the sky is blue.
The sun shines on our head and the sand is warm under your feet, you walk barefoot and the sound is white and sandy. You walk looking at the shells and the glistening sand where the tide has gone out.
You hear the seagulls overhead. The temperature is just perfect. It’s about 80 degrees. The sun feels hot but there is a light sea breeze that ruffles your hair. The smell of the ocean air is of seaweed and sand. Smells good. To your left the waves break against the rocks. You walk into knee-deep waves. Life is perfect. The day is perfect.
As a weight loss counselor, I often resorted to similar techniques. I found these steps especially valuable when dealing with young women and girls clients I counseled as they struggled with their weight problems.