As you exhale slowly through your mouth, make a quiet, whooshing sound as first your left hand and then your right hand falls. As you exhale, feel the tension leaving your body as you become more and more relaxed. Practice breathing in and out in this manner for three to five minutes. Notice that the movement of your abdomen and chest is like rolling waves rising and falling in a rhythmic motion. Roll breathing should be practiced daily for several weeks until it can be done almost anywhere, providing you with an instant relaxation tool any time you need one.
Some people get dizzy the first few times they try roll breathing.
If you begin to hyperventilate or become lightheaded, slow your breathing. Get up slowly. The body responds to tense thoughts or situations with muscle tension, which can cause pain or discomfort. Deep muscle relaxation reduces the muscle tension as well as general mental anxiety. Deep muscle relaxation is effective in combating stress-related health problems and often helps people get to sleep.