Deep breathing is a simple, but very effective, method of relaxation. It is a core component of everything from the "take ten deep breaths" approach to calming someone down, right through to yoga relaxation and Zen meditation.

It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress. By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an important part of yoga and martial arts for this reason.

1.    Lie on your back.

2.    Slowly relax your body. You can use the progressive relaxation technique we described above.

3.    Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8-10 seconds.

4.    Hold your breath for a second or two.

5.    Then quietly and easily relax and let the air out.

6.    Wait a few seconds and repeat this cycle.

7.    If you find yourself getting dizzy, then you are overdoing it. Slow down.

8.    You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.

9.    You can continue this breathing technique for as long as you like until you fall asleep or being to feel relaxed.

GUIDED IMAGERY

In this technique, the goal is to visualize yourself in a peaceful setting.

1.    Lie on your back with your eyes closed.

2.    Imagine yourself in a favorite, peaceful place. The place may be on a sunny beach with the ocean breezes caressing you, swinging in a hammock in the mountains or in your own backyard. Any place that you find peaceful and relaxing is OK.

3.    Imagine you are there. See and feel your surroundings, hear the peaceful sounds, smell the flowers or the barbecue feel the warmth of the sun and any other sensations that you find. Relax and enjoy it.

4.    You can return to this place any night you need to. As you use this place more and more you will find it easier to fall asleep as this imagery becomes a sleep conditioner.

5.    Some patients find it useful to visualize something boring. This may be a particularly boring teacher or lecturer, co-worker or friend.

We thought it might be nice to give you some general information about spiders to help you on your way toward conquering your fear of them. We've said before that experts believe the more you know about what you fear, the better you'll be able to cope with that fear.