1. Just sit up straight, or stand up, or lie down. Place both of your hands on your abdomen, down around your belly button.
2. Now breathe in while you are mentally counting to 5. As you breathe in force your stomach out, as much as possible. Feel your stomach protruding out and enlarging. Think of yourself as breathing into your stomach when you practice.
3. Now breathe out for the same count of 5. As you breathe out pull your stomach in, and go to the same extremes you did when you inhaled. Force your stomach in to your backbone and under your rib cage as far as possible, causing a complete exhalation of the air from your lungs. Continue to count to 5 on the inhalation and exhalation, as you feel your hands moving with your stomach. For added stress relief and relaxation try holding your breath for a count of 5 while your lungs are full of air, before slowly and completely exhaling.
When you do this exercise for about 5 minutes, you will feel the tension and stress leave your body as you relax. This technique helps you get enough oxygen into your body, get all of the stale air out of your lungs, and still your mind. As you concentrate on your hands, your body, and your breath your mind naturally becomes centered and brings you back to the present moment. If you are concentrating on these things your mind can’t possibly be concerning itself with the past, or fortune telling about the future. When you find yourself in the moment you will realize that there is no worry or no fear. Not in the moment, those are only in the past and the future. You will be amazed at the difference in your day, and your attitude, when you take just a few minutes and use breathing for relaxation.