Final answer:
To calm yourself with a deep breath, sit in a relaxed position, practice diaphragmatic breathing by contracting the diaphragm while inhaling, and exhale slowly. Focus and repeat a calming mantra if helpful.
Step-by-step explanation:
When trying to calm yourself by taking a deep breath, you should:
- Sit upright in a comfortable chair, feet flat on the ground, and body relaxed.
- Find a quiet environment, possibly with eyes closed, to minimize distractions.
- Focus on diaphragmatic breathing, where the diaphragm contracts upon inhaling, allowing the lungs to expand with air.
- Exhale slowly, letting the air passively leave the lungs as the diaphragm relaxes.
- Optionally, repeat a calming word or phrase like "alert mind, calm body" to help maintain focus.
This process of conscious control of breathing can be useful in various activities, including swimming, singing, and yoga, providing both physiological and psychological benefits. By controlling your breathing, you can help settle your mind and ease feelings of stress or anxiety.