Stress Management Management Techniques Physical Techniques Reduce Stress Quickly With Karate Breathing Meditation By Elizabeth Scott, PhD Elizabeth Scott, PhD Twitter Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. Learn about our editorial process Updated on June 05, 2020 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Megan Monahan Reviewed by Megan Monahan Megan Monahan is a certified meditation instructor and has studied under Dr. Deepak Chopra. She is also the author of the book, Don't Hate, Meditate. Learn about our Review Board Print Zia Soleil / Stone / Getty Images Meditation is a powerful stress reliever. Here is a simple and effective form of meditation that can be useful for beginners, and can be learned easily learned. Whether you use it to prepare for physical battle or just a taxing day at the office, this quick exercise is a proven tool to help you feel relaxed, alert, and more ready for anything. Step By Step Sit in a comfortable position. While most martial artists use the ‘seiza’ (“say zah”) position, with legs beneath the buttocks with knees directly in front, many people find this position to be uncomfortable. If this is the case, you may also sit cross-legged ('anza') or in another position that’s more comfortable for you.Close your eyes, but keep your back straight, your shoulders relaxed, head up, and your eyes (behind your lids) focused ahead.Take a deep, cleansing breath, expanding your belly and keeping your shoulders relaxed. Hold it in for the count of six.Exhale, and repeat twice more. Then breathe normally and focus your attention on your breathing.As you breathe, inhale through your nose and exhale through your mouth, still expanding your belly rather than moving your shoulders up and down.If your thoughts drift toward the stresses of the day ahead or of the day behind you, gently refocus on your breathing and remain in the present moment. Feel the air move in, and feel the air move out. That’s it.Continue this for as little or as long as you like, and you should notice that your body is more relaxed and your mind is more centered. Enjoy the rest of your day! 8 Meditation Techniques to Try Additional Tips As you breathe, let your abdomen expand and contract, rather than moving your shoulders up and down. Deeper breathing is more natural (it's similar to how babies breathe) and gives you increased lung capacity. The shallow breathing adults typically use doesn’t allow for as much oxygenation of the blood. Don't breathe too quickly or too slowly—just breathe at a natural rate, but more deeply. If you find your thoughts drifting a lot at first, don't worry that you're doing it wrong. Noticing that you've drifted and refocusing to your breathing is part of the practice and something you're doing right! Try another meditation technique and find more resources for stress management and learn to better manage stress in your daily life. 5-minute Meditation for Stress Relief By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Stress Management Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.