![]() ![]() Find a quiet, comfortable place if you can.X Research source MIT has a free 11-minute audio guide to doing PMR. Berkeley has a script you can follow along with. There are several free guided PMR routines online.PMR focuses on consciously tensing and then releasing muscles in groups. When you’re stressed, you may unconsciously tighten and tense your muscles, which can make you feel even more stressed and “wound up.” Using progressive muscle relaxation, or PMR, can help release that tension and get you feeling more calm and relaxed. Go to source A mantra may be a syllable, such as "ohm," or it may be a phrase, such as "breathing into my body, breathing out release. X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. You may also find it helpful to recite a mantra while you breathe, or count your breaths to keep yourself from getting distracted.Repeat this process 6-10 times per minute for a few minutes. Then, slowly exhale through your nose or mouth. You should feel your belly expand along with your chest as you inhale: this is diaphragmatic breathing. Aim to breathe in for a 4-count if you can. Place one hand on your lower abdomen just below your ribs and one on your chest. Aim to breathe from your diaphragm instead. You’ll probably notice that when you’re stressed or upset, your breathing seems to come from the very top of your chest, even your throat.X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source This will restore oxygen to your body and decrease lactate in your bloodstream, making you feel calm and relaxed. You may find it difficult to breathe when you’re stressed, but it’s important to focus on taking some long, even breaths. ![]() When your body enters “fight or flight mode,” your sympathetic nervous system can seriously mess with your breathing. ![]() I feel nauseated.” Try to keep your noticing these things as neutral as possible. For example, if you’re worried about doing well on a final exam that’s in just a few minutes, you might notice to yourself, “My face feels hot and flushed. Notice each thing that is going on in your body but try to avoid judging it.Studies also show that this conscious process of noticing what’s going on in your body can help retrain your brain’s automatic habits. Slowing down and focusing on the individual physical responses you’re experiencing can help you learn to identify what it feels like when you’re stressed to the max.X Research source Over time, this panic response can become a habit for your brain in what’s known as “automatic reactivity.” X Research source When we’re stressed, sometimes our bodies interpret the stress as an attack and kick us into “fight or flight mode.” This stimulates the release of hormones like adrenaline, which constrict your blood vessels, make your breathing rapid and shallow, and boost your heart rate. ![]()
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