In one sentence, describe what the following article is about: Deep, diaphragmatic breathing practiced daily can help you alleviate stress and anxiety. Plus, engaging in deep breathing during a panic attack can keep you grounded and help you to overcome the symptoms faster. Hyperventilating, or taking quick, short breaths, is common in a panic attack. Doing diaphragmatic breathing exercises can help you to manage the feeling until panic passes, and may even help prevent future attacks. Sit upright in a comfortable chair. Place your hand on your belly. Take a long, slow breath for four counts in through your nose. You should feel your abdomen expanding. Hold the breath for two counts. Then, release the breath through your mouth for four counts. Notice your abdomen deflating beneath your hand. Perform this exercise twice a day for five to 10 minutes for greater stress relief. Mindfulness relates to the here and now, or the present moment. Frequently with anxiety, you are caught up in either the past or future. Mindfulness allows you to manage stress by emphasizing present-focused awareness. You can engage in mindful meditation, breathing, and other practices to combat anxiety. Mindfulness meditation involves sitting in a quiet room and engaging in deep breathing. Meanwhile, you might consider all the sensations in the present moment: sight, sound, smells, touch, and taste. Whenever you notice your thought wandering to either the past or the future, return them to the present moment. Mindfulness breathing involves attempting to clear your mind of any thoughts but remaining focused on your breath. Practice deep breathing and as thoughts come into your mind, acknowledge, then repel them and continue to concentrate on your breath. In addition to being essential for long-term health and well-being, exercise is paramount when it comes to stress-relief. Because stress can make you more susceptible to experiencing a panic attack, lowering your stress and knowing how to deal with it in a healthy way may decrease your likelihood to suffer an attack. Exercise produces a positive mood state and delivers natural painkillers known as endorphins. Physical activity has been known to improve self-esteem and sleep quality, too. Try out a number of different activities before settling on a few that you enjoy. Keep in mind, that you probably will not commit to activities that you find particularly grueling or tedious. Choose an activity that you like, and find ways of doing it with others to boost your stress management. One thing to keep in mind is that some people are triggered by things like sweating or an elevated heart rate physical changes that mirror what happens to your body during a panic attack. If this may be one of your triggers, speak with your therapist before beginning to exercise. Sleep and anxiety exist in a vicious cycle. Failing to sleep can cause a decreased stress response, and more stress can be detrimental to sleep. It seems that chronic worriers are even more affected by a lack of sleep. Research has demonstrated that individuals with anxiety and panic disorder may experience a decrease in symptoms if sleep quality is restored. Aim for seven to nine hours of sleep per night. Develop an winding down routine in which you participate in relaxing activities like reading, doing a crossword puzzle, or drinking decaffeinated tea. Try to go to sleep and wake up at a regular time each day to create a routine. Refrain from drinking alcohol and caffeine. People often drink alcohol to get to sleep. While it may initially cause you to pass out, high doses of alcohol disturbs the later stages of sleep. So you may fall asleep faster, but the quality of your sleep is severely compromised. Caffeine can exacerbate the symptoms of anxiety, and, if consumed too late in the day, prevent sleep. It's important to eat well-balanced meals that are rich in vitamins and nutrients. Strive to eat real, unprocessed foods such as lean meat and protein, complex carbohydrates like fruits, vegetables and whole grains, and fat-free or low-fat dairy. Find out if you have any food sensitivities such as gluten or dairy, and avoid these foods to minimize negative reactions that may worsen anxiety. Eat complex carbohydrates, such a whole grains, fruits, and vegetables. Ingesting these may encourage the body to create serotonin, which can lower stress. Also, include foods high in Vitamin C such as citrus fruits, and foods rich in magnesium like leafy greens and soybeans. Vitamin C is thought to reduce cortisol, a stress hormone. Stay hydrated and drink 8 (8 oz.) glasses of water or more per day.
Summary: Learn deep breathing exercises. Try mindfulness techniques. Stay active. Sleep regularly. Consider refining your diet to relieve anxiety.

In one sentence, describe what the following article is about: To begin making your zine, you have to fold and cut a piece of paper, which will become the skeleton of the zine that you will later illustrate. To begin, place a piece of paper on a flat surface, then fold it in half lengthwise so that the longer edges meet up. You can use regular 8 x 11 inch (21.59 x 27.94 cm) printer paper, or any kind of thin rectangular paper. Some prefer to use A3 paper, which will make a zine that is exactly postcard-sized and therefore convenient for sending in the mail. A3 paper is 11.69 x 16.54 inches (29.6 x 42 cm). After you finish your first fold, fold the paper in half again, this time so that the short ends of the paper meet, making sure that the corners line up evenly. Make one final fold, this time folding in the same direction as the last fold to make a vertical fold. The shorter edges of the paper should meet when you make this fold. If you used A3 paper, the folded paper should be the size of a postcard. After you finish folding, unfold your piece of paper and lay it flat on a cutting mat. The paper should be divided into eight sections by the folds, with one fold dividing the paper horizontally and three folds dividing it vertically. Take an X-Acto knife and make a horizontal cut through the horizontal fold, starting at the point where the horizontal fold intersects the leftmost vertical fold, and ending at the point where the horizontal fold intersects with the rightmost vertical fold. In other words, you are making a horizontal cut through the horizontal fold that doesn't start at the edge of the page, but rather goes through the middle of the page up to the points where the left and right vertical folds intersect with the horizontal fold. Place a ruler along the horizontal fold and use it to make the cut so that the cut is straight. After you have made the horizontal cut, fold the paper horizontally so that the longer edges of the paper meet together. This should leave you a two-layered strip of paper with four sections. After you fold your paper horizontally, you should notice that the double-layered strip of paper you have has the slit you made running along the top of the middle two sections. This makes it possible to push the two ends of the paper together to form a sort of "mouth," that also resembles a plus sign when viewed from above. After you have made your "plus sign," fold the top and bottom legs of the plus sign over to the right, so that they sandwich the right leg. By this point, you should see that there is still one leg of the "plus sign" that is to the left of the other pages. Fold this leftmost page clockwise. You will see that you now have a booklet with four pages! Crease the spine of the zine with your finger to ensure that it keeps its shape! You have just finished creating the skeleton of the zine, which you will illustrate and add artwork to. You can just make this one zine if you wish, or use it as your master copy, which you will make copies of if you want to reproduce the zine. If you want to add more pages, you can cut paper to the exact size of the spread of the zine and staple the pages into the central spread of the zine where the binding would be on a regular book. You can also use two pieces of paper at the beginning by putting one sheet on top of the other and cutting and folding them simultaneously. This will give you double the amount of pages.
Summary:
Fold a piece of paper in half. Fold it in half the other way. Fold the paper in half vertically. Unfold and cut the zine. Fold the paper along the horizontal fold. Push the paper to form a plus sign. Fold the top and bottom legs of the plus sign over. Fold the left leg over clockwise and crease.