One breath can help you feel less anxious, less stressed and release serotonin to your brain.
Serotonin is a compound present in blood that constricts blood vessels and acts as a neurotransmitter. Low serotonin levels have been linked to depression. Serotonin is believed to help regulate mood and social behavior, appetite and digestion, sleep, memory and sexual desire and function.
No matter how busy you may be, you surely have the time to take in one nice, deep breath for yourself and this breath may increase your production of serotonin.
This deep breathing technique synchronizes your heartbeat with your breath rate. If you are sitting, be mindful of your posture. Don’t slump in the chair. If you are lying down, support your knees and your head with pillows. You can do this while standing, too; take a superhero stance (my favorite), your legs spread and with your hands on your hips. Whichever position you take, be calm and comfortable. Getting it right may take more than one try but remember, this is only one breath. One breath at a time.
Place a hand on your upper chest and the other just below your rib cage. This way you can feel your diaphragm move as you breathe. Breathe in slowly through your nose so that your stomach moves out against your hand. Then tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. You should feel the effects almost immediately.
The more you educate yourself on how the body works, the better you will feel in your own skin.