1.2. Diaphragmatic breathing
It is also called belly or abdominal breathing. During diaphragmatic breathing, you consciously use your diaphragm to take deep breaths. When you breathe normally, you don’t use your lungs to their full capacity. Diaphragmatic breathing allows you to use your lungs at 100% capacity to increase lung efficiency. The result is slow, even, deep breathing.
Benefits of this exercise:
If you want to practice, check this video: https://www.youtube.com/watch?v=g2wo2Impnfg&t=51s
Progressive Muscle Relaxation (PMR) is a technique that relaxes the muscles in your body. It helps to reduce tension or stress in your muscles. When you release the tension, the muscles relax. Progressive muscle relaxation is achieved by tensing and relaxing a group of muscles repeatedly until the muscle remains relaxed. As you practice, you will learn to feel the difference between a relaxed muscle and a tense one.
Benefits of progressive muscle relaxation:
If you want to try a short version of progressive muscle relaxation, check this video: https://www.youtube.com/watch?v=Q_diV-uqV9w
If you want to find out more and practice this technique, check this video: https://www.youtube.com/watch?v=71_NkXgAK1g
1.5. Positive imaging
If you want to practice this technique, check this video: https://www.youtube.com/watch?v=UBNUqLdLkSw
1.6. Exposition (face feelings without avoiding them)
If you want to find out more about this technique, check this video: https://www.youtube.com/watch?v=NjQZhC7bKps
1.7. Cognitive restructuring
It is not an easy technique, but you can do some actions. Check this video if you are interested! https://www.youtube.com/watch?v=YxJCM-hXp-M