Stress Less! Weekly Tips for a Calm, Chill Life

If you’re an athlete, you likely do resistance exercises to strengthen your skeletal and core muscles.

The diaphragm is a muscle too. The diaphragm tightens during inhalation so a strong diaphragm reduces breathing effort and improves your performance.

Alternate nostril breathing is a resistance training technique to strengthen your inspiratory muscles and it’s easy to do.

First, find a quiet spot where you won’t be disturbed, sit upright and close your eyes.

Place your right thumb to block your right nostril and inhale for several seconds, then, remove your thumb and block your left nostril with the first two fingers of your right hand and exhale.

Repeat 10-12 times, or for longer if you wish.

From the Book: Stress Less: A Teen’s Guide to a Calm Chill Life

About the Author: Michael A. Tompkins, PhD, ABPP

Michael A. Tompkins, PhD, ABPP is a licensed psychologist (PSY13822) and board certified in Behavioral and Cognitive Psychology, co-director of the San Francisco Bay Area Center for Cognitive Therapy, Assistant Clinical Professor at the University of California, Berkeley, Diplomate and Founding Fellow of the Academy of Cognitive Therapy, and is a trainer and consultant for the Beck Institute for Cognitive Behavior. He is the author or co-author of numerous scholarly articles and chapters on cognitive-behavior therapy and related topics, as well as seven books. Dr. Tompkins treats adults, adolescents, and children with anxiety disorders (panic, worry, phobias, social anxiety, obsessive-compulsive disorder, health anxiety), stress, insomnia, body-focused repetitive behaviors (trichotillomania, skin picking, nail biting), elimination disorders (enuresis and encopresis), and Tourette’s and tic disorders. For an appointment, call 510.652.4455 ext. 3 To learn more about Dr. Tompkins, visit his profile here.