The Wellness Book: The Comprehensive Guide to Maintaining Health and Treating Stress-Related Illness
by Herbert Benson, Eileen M., R.N. Stuart
"Put your right hand just under your navel. Focus on breathing down into your stomach, not breathing up into your chest. Your hand should rise as you breathe in, and fall as you breathe out. Now, as you inhale, say the number ten to yourself. Exhale. With the next breath, say nine, then breathe out. Do this until you reach zero."
"Take a moment to clench your fists and jaw. Close your eyes, and wrinkle your eyebrows for thirty seconds. Did yo hold your breath? Did you feel tense? Pay attention to what thoughts go through your mind. Did you have angry thoughts? The physical action of clenching your fists and jaw or wrinkling your eyebrows induces the emotions and thoughts that usually lead to feelings of anger. Your thoughts, your emotions, and your physical actions tend to act together in this way."