text: Try this Prana yama breathing exercise, focus your attention on your breathing, ascertain wether you are a upper thorax (shallow breather) or a lower thorax ( deep breather). Most people who suffer from stress and anxiety, will probably find that they are shallow breathers.\nNow sit up straight, adjust your posture to a comfortable position and focus your attention on slowly breathing in deeply, (remember, when you fill a glass with water it fills from the bottom upwards, So should your lungs), as you continue to breathe in you should start to feel first the lower thorax expanding and then the upper thorax expanding, ( do not try to force to much air into your lungs as this may cause discomfort), hold the breath for about 4 seconds and then let your self exhale slowly. Try to achieve a breathing rate of 6 seconds inhalation and 4 seconds holding then 6 second exhalation. Do this exercise for  a few minutes or for as long as is comfortable for you.