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The simple act of breathing in and out provides the perfectopportunity for relaxation.

Creating mindful awareness is the greatest benefit of meditative breathing exercises.

Although the evidence of it’s efficacy is anecdotal, doctors agree that the results are real and effective when targeted at reducing stress.

Here is a sample, follow the link for more exercises to calm your nerves.

Progressive Relaxation

How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.

When it works best: At home, at a desk or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most.

Level of difficulty: Beginner

Panic attacks may be symptoms of an anxiety disorder and they are a serious health problem.

A study shows that an extra dose of the stress hormone cortisol may help reduce stress

Our brain triggers the release of cortisol when we are under stress.

This hormone is believed to play a role in memory and learning.

Taking a dose of cortisol has been seen to calm fears and anxiety.

“Considering the importance of extinction learning for exposure therapy, pharmacological interventions aimed at enhancing extinction processes are promising approaches to enhance exposure therapy,” write researcher Dominique J.-F. de Quervain of the University of Basel, Switzerland, and colleagues in the Proceedings of the National Academy of Sciences.

Fighting stress isn’t easy.

Everyday triggers like food , alcohol and caffein can derail the efforts of even the most disciplined individuals.

Developing new healthy habits help you to reduce anxiety without damaging your health.