• •Breathe deeply into your belly.
• •Slow your pace of inhaling and exhaling way down (on average, five to six breaths 
per minute).
• •Breathe out more slowly than you breathe in  (for example, 5 seconds in and 7 
seconds out).
PaIred  mu SC le relaxa T Io n  
(to calm down by pairing muscle relaxation with breathing out)
• •While breathing into your belly deeply tense your body muscles ( not so much as 
to cause a cramp).
• •Notice the tension in your body.
• •While breathing out, say the word “Relax” in your mind.
• •Let go of the tension.
• •Notice the difference in your body.
*Caution:  Very cold water decreases your heart rate rapidly. Intense exercise will increase heart rate. Consult your health care provider before 
using these skills if you have a heart or medical condition, a lowered base heart rate due to medications, take a beta-  b
locker, are allergic to 
cold, or have an eating disorder.